This week’s episode is a little ironic — after spending the past month breaking down the science of women’s exercise, from HIIT and SIT to strength training, jump training, warm-ups, and recovery, I’m leaning into something that feels like the opposite: soft girl wellness.

But here’s the truth — they’re more connected than you might think. Wellness isn’t black and white, and it’s not about obsessing over biohacking, metrics, or doing things “perfectly.” It’s about finding balance between structure and softness.

I’m sharing my own soft girl wellness era — how I’m still hitting the foundational exercise pillars as a physical therapist, but in a more intuitive, less regimented way. Think:

• Movement that feels good (HIIT, SIT, jump training, strength training, but with flexibility).
• Recovery & sleep without obsessing over scores or trackers.
• Nutrition that fuels without strict counting.
• Relationships & community as a vital part of health.
• And even the vibes of fall wellness — cozy workouts, lattes, candles, slower mornings, and social fitness.

If you’ve ever felt caught in toxic wellness patterns or pressured by “do it all” routines, this episode will encourage you to embrace a softer, more sustainable approach.

✨ Let’s redefine what real wellness looks like — one that makes room for joy, friendship, and peace of mind alongside fitness and health.

Exercise Handbag Series

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00:00- 00:17 Intro

00:18- 00:39 Introduction to the Soft Girl Wellness Era

00:40- 01:52 Personal Wellness Journey and Trends

01:53- 04:17 Exercise Handbag Series Recap

04:18- 06:05 Transition to Soft Girl Wellness

06:06- 09:26 Defining Soft Girl Wellness

09:27- 10:01 Neap

10:02- 16:55 Movement in the Soft Girl Wellness Era

16:56- 21:31 Nutrition and Relationships

21:32- 25:29 Fall Wellness Tips and Conclusion

Mentioned in this episode:

Neap

I am seeing a general trend of

women shifting from the super

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regimented biohacking health and

wellness movement to more of this

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relaxed form of health and wellness.

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So let's have a wellness girl chat about

entering our soft girl wellness era.

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Welcome back to Wellness Fix the Pod.

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I'm your host, Dr.

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Kelsey Vic, a board certified orthopedic

doctor of physical therapy and a

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pelvic floor physical therapist.

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And I'd say that my general vibe

for health and wellness has also

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been matching this trend where when

Huberman Lab first started, I was

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probably his number one listener.

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I think he was my top listen to

podcast quite a few years in a row.

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I just loved.

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Hearing about health and wellness

from that perspective and learning

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about the human body in that way.

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And honestly, it brought together a

lot of the knowledge that I learned

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in PT school in a super applicable

way to my own health and wellness.

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Things that I was learning in

school, like histology, different

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tissue types, different neuroscience

things, different brain regions.

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It really helped me to integrate.

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A lot of the concepts that I learned

in grad school into my own life,

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which I really loved, and I stuck with

that for a period of time where I was

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really regimented in all of the sort of

biohacking movements, all of the things

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to sort of uplevel my health and wellness

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I still think there is a place for that,

but I'd say over the last probably year

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or so, I've been entering more into

a soft girl wellness era where I've

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been trying to be a little bit more

intuitive with my health and wellness.

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A little bit less focused on

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Some of the super biohacking ways of doing

health and wellness and moving more into.

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Prioritizing certain pillars, which is

why we just finished up with what I called

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our exercise handbag series, And it was

just a fun way to look at women's health

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and wellness from a super non-judgmental

lens, focusing on some of the pillars

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that we all need to have in our exercise

routines as women, no matter the style

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of metaphorical exercise handbag that

we like, I found that there can be so

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much black and white within the women's

health and wellness space where if you're

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not strength training, you're wrong.

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If you're not doing Pilates,

you're wrong if you're not.

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Focusing on getting up early with that

morning sunlight and blocking out blue

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light and all of these other things.

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You're wrong and.

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Yes, there is a place for all of that,

but there's also a place for people

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who enjoy different forms of health

and wellness to still get some of those

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pillars into their exercise routines.

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So that was the whole premise behind

the exercise handbag series, talking

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about ways that we can all incorporate.

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Essential pillars that we need as

women into our exercise routines.

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No matter the style of exercise handbag

that we like, whether we like Pilates

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or strength or running or dance or

swimming or whatever, we can all find a

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way to incorporate some of those pillars

into our exercise routines as women.

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So I'll leave that link to those

episodes below, if you miss that series.

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It was my way of condensing the broad.

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Range of you should do this.

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You shouldn't do that into a

super tangible, actionable way.

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We talk about ways you can incorporate

the essential of high intensity interval

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training and sprint interval training.

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If you enjoy something like Pilates,

which is not typically thought of as

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something that can be high intensity

or sprint interval training, we

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talk about how you can incorporate.

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Jump training, the essential of jump

training, the forgotten essential

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of jump training into your routine.

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If you like something like running or

if you typically like strength training

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or Pilates or bar or sculpt classes,

there's ways you can incorporate all

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of those essentials and we talk about

how you can incorporate them and then

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why they're important for us as women.

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So if you missed that series, we did it

all throughout the month of September.

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It was super fun.

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I hope you guys learned a lot from it.

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We covered, I believe it

was four true essentials

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and we had a bonus fifth episode sort

of talking about a pillar for men that

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might not be that essential or a pillar

for us as women, but one that is.

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Marketed towards us as a pillar,

so we chat about that too.

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So I'll leave the link to those

episodes below if you missed them.

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. So before we talk about entering

our soft girl wellness eras, let's

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take a trip down memory lane.

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I'm gonna get a little bit

vulnerable and just share how.

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Extreme I got with the super biohacking

regimented movement, and I know this

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is not near the extent that some people

go, and it's not a bad thing at all,

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but for me, I feel like right now I'm

in an era of trying to be a little

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bit more intuitive with it, so I.

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I definitely used to cancel plans

in order to get my sauna in.

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I used to, in college, even cut

out alcohol for, I think I cut

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it out for probably a year plus

or so, because I noticed that

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it raised my resting heart rate.

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I was tracking a lot of those

variables and I just got so into the

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objective measures and wanting to

focus on those that I was canceling.

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Social plans.

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I was.

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Taking out alcohol, which, yes, alcohol

is not great for us, but it's not that

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we can't have it necessarily, there

needs to be a better balance around it.

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It can affect us in certain ways and it

can affect some people more than others.

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And of course, Too much of

something like alcohol can lead

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to way detrimental effects.

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But the reason that I was doing it

was not because of those detrimental

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effects, it was because of these

objective measures that I was tracking.

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So that's where I've been

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and I'd say there is that part that still

lives within me and that is totally okay.

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I'm not saying we should

completely get rid of tracking.

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I love tracking.

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I think it.

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Allows us to get a better idea of where

we're currently at and go from there.

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I think it doesn't allow us to

hide from some of our actions and

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some of our behaviors that we have.

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So I think tracking is great, but right

now, I don't know if you guys are like

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me and like the general trend that I see

in this space, but I feel like we're all

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shifting more into the middle, where we're

getting a little bit more soft girl with

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how we treat our health and wellness.

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How am I defining soft girl wellness?

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It is treating health and wellness in

a more intuitive way where we move,

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eat healthy, drink our water, sleep,

stay hydrated, stay consistent with

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those healthier routines while not

being obsessive over certain variables

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and certain objective measures

where we move in ways that we want.

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Making sure to hit those pillars of

our exercise handbags, but not being

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so obsessed if we don't, and not

guilt tripping ourselves if we don't.

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Where we can forget

about protein for a bit.

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I.

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Am almost sick of seeing all of

these videos come up and all of

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these ads come about protein.

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I love protein as much as the next person.

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It's so important for us.

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It's so important.

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It's a building block for so many things

within our bodies, but I think we can

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oftentimes neglect some of the other

macronutrients that we need, like fats,

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carbs, some of the other micronutrients

that we need because we're so focused

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on protein and I really hate how

protein has become a buzzword when in

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reality it's just an essential for us as

women and for us as humans in general.

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And lastly, I feel like soft girl

wellness is understanding that true

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wellness comes not only from the

physical, but from the relational as well.

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And honestly even more

so from the relational.

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I just finished prepping an episode that

is gonna be released in November, talking

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about friendships and relationships as

one of the primary pillars of wellness

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in general, not necessarily of our

exercise routines like we just chatted

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about, but of our wellness altogether.

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Relationships are huge and

high quality relationships.

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Are actually more beneficial sometimes

than focusing on something like our

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physical fitness or our nutrition.

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So if you're like me and have been in

that super biohacking, obsessive objective

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measurement tracking era of your life,

I want this sort of soft girl wellness

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era to challenge you, to make you feel

a little bit uncomfortable and think,

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oh my gosh, is it okay if I do that?

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Because that's where some

of that change happens.

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And I think that's what's been

really healthy for me as I've been

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transitioning into this more intuitive

state of my own health and wellness.

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Is that I've been forced to think

twice about some of those obsessive

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and objective thoughts that I used

to have about tracking that are

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now still resurfacing because I

can be like, Kelsey, chill out.

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It's okay.

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You're doing your best.

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You're staying consistent.

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You're overall keeping a healthy routine.

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It doesn't have to be so obsessively

tracked or measured like it used to be.

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So my hope is that we can all

let go of some of those obsessive

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tendencies and replace it with more

intuitiveness within our bodies.

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We all want to do things in the right

way, but is it truly worth sacrificing?

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What brings us joy, friendship,

and a peace of mind in the process?

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And that's where my mindset is going

into chatting about what I've been doing

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in my soft girl wellness era that will

hopefully maybe inspire you to challenge

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some of your own sort of obsessive

biohacking, super regimented beliefs.

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So starting off with movement in my Soft

Girl wellness era, movement's huge for me.

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I love movement.

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I love human movement.

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I love analyzing human movement.

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I love exercise that will always be

a part of my health and wellness.

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It will always be a part of who I am.

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It will always be, and it should always be

a part of all of our health and wellness.

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Given that we're like injury free and

illness free and that movement isn't being

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performed at a detriment to something else

in our health, so movement is huge for me.

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And it's something that

I can control right now.

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And I say that because I understand

that there will come a time in my

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life where I can't control movement

or that things are happening within

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my body that, or my brain, that

might limit my movement in some way.

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So movement's something

I can control right now.

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And I've been trying to hit those

exercise pillars for women that we talked

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about in the exercise hand PPI series.

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So the first one being high

intensity interval training

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and sprint interval training.

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And this sounds like the antithesis of

soft girl wellness era, but trust me,

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it's super important for us as women.

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Again, check out that episode,

if you wanna learn more about

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why it's so important for us as

women, even more so than men.

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And we definitely dive into all of the

science, but for high intensity interval

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training and sprint interval training.

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I've been working on getting one

to two sessions a week of one

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high intensity interval training

and one sprint interval training.

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And the differences is really minimal.

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Sprint interval training is that

a hundred percent max effort

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with that longer recovery.

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And then high intensity interval

training is again, high effort, maybe

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not your a hundred percent max effort,

but in that 80 to 90% range with a

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little bit shorter recovery, so like

a one-to-one work to rest ratio.

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And it takes me somewhere like

15 to 20 minutes each session.

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I usually tack it on to maybe a

Pilates class day or an upper body day.

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I rarely tack it on to a lower body

day just because that's the type of

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high intensity interval training and

sprint interval training that I'm doing.

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I'm doing hill sprints and running,

but you can also do swimming.

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I've done it with swimming

before and I love it.

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You can do it with just body weight

exercises or high intensity exercises

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. You can do it with dance, you

can do it with a broad range of

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activities, but that's how I've

been incorporating it in each week.

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My husband's also been wonderful and

bikes alongside me while I'm doing

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some of these, and it's been fun.

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So not only are we getting

our physical fitness, but our

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relationship fitness as well.

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The second pillar is jump training

that we chatted about and jump

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training is huge for women.

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I call it bone building on steroids,

but jump training is like one of the

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easiest to perform every week and add it

into your routine if it's not already.

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Literally something as simple as three.

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Times a week doing one set of 10 to 12

jumps has been shown to improve bone

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mineral density in a meaningful way in

women, young women, especially college

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aged women, is what the study was done on.

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So I've been incorporating jump training

just within my strength training routine.

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So if it's not programmed that

day, I'll add 10 to 12 squat jumps

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two to three times, or I'll add

jump rope, I'll add split jumps.

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I just typically do body weight.

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Jumping and it's super simple.

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It takes maybe 15 to 20

seconds and it's done.

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It's added as part of those routines.

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The third pillar we chatted

about was strength training.

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And of course this is like the

foundation of my own exercise routine,

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but I typically do one upper body day

a week, one lower body day a week.

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And then I've been doing two-ish full

body days a week, and I've actually

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been trialing ClassPass recently, so

I've been doing a lot more lagree.

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00:12:02,451 --> 00:12:06,501

Reformer, mega former, ex

former Pilates classes and

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I've been really enjoying that.

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I'm gonna try today and do it

with a TRX system to see if I can

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have an at home version as well.

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But I'm loving those classes.

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So that's how I've been also entering

into that soft girl wellness era is

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I've actually been going to these

classes, which I previously was such

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an at-home workout girly, that these

classes have been so fun to get me

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out of that old routine of mine and

into this sort of like new schedule.

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It's also allowed me to meet

other girls and meet some of the

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instructors in chat, and it's just fun.

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Again, physical fitness

and social fitness as well.

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And then the last pillar that we chatted

about that I've been incorporating

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into my movement routine is this

cool down warmup recovery pillar.

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And I take daily walks and I used to be so

regimented by getting at least 30 minutes,

238

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minimum, 30 to 60 minutes minimum a day.

239

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And now I've tried to relax my

mindset around that a little bit.

240

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We go on a morning, walk

around 20 to 30 minutes.

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We go on an evening, walk around like

15 minutes to an hour and a half,

242

00:13:01,831 --> 00:13:04,201

depending on what we're chatting about.

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Basically, depending on other things

not related to me reaching my objective

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measure for my walking that day.

245

00:13:13,331 --> 00:13:16,151

if we do a shorter walk, it's because it's

later and we didn't get to it that day.

246

00:13:16,151 --> 00:13:18,851

If we do a longer one, it's because

we're enjoying the conversation or

247

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we started it earlier to be able

to do the walk for a longer time.

248

00:13:22,651 --> 00:13:27,061

I am trying to be less strict on the

time, and I have written on my notes like,

249

00:13:27,061 --> 00:13:31,041

whoa, Kelsey, that's crazy of you to not

actually calculate that, but it's true.

250

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It's a big step for me in

my soft girl wellness era.

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00:13:34,301 --> 00:13:37,181

I've also been trying to be

more purposeful with my prayer.

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Again, always a goal of mine and

then being more purposeful also

253

00:13:40,901 --> 00:13:41,921

with my rest throughout the day.

254

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If I didn't get good sleep that night,

I will maybe take a nap or I will just

255

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shut my brain off for a period of time

in the middle of a work day for 20

256

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minutes just to reset and refocus, And

that's been super beneficial for sleep.

257

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I have recently had a change in my

sleep tracking because my oura ring

258

00:14:00,050 --> 00:14:05,461

broke, and I am severely missing the

cycle tracking and temperature tracking

259

00:14:05,461 --> 00:14:07,021

capabilities that the oura ring offered.

260

00:14:07,321 --> 00:14:09,961

But I'm actually not missing

too much of anything else.

261

00:14:10,261 --> 00:14:13,206

The sleep tracking I would find

myself looking at the sleep score end.

262

00:14:13,706 --> 00:14:15,236

Being like, oh, I didn't get good sleep.

263

00:14:15,266 --> 00:14:18,626

Oh yeah, I am feeling tired today,

where now I don't have anything telling

264

00:14:18,626 --> 00:14:22,376

me how I slept or how I didn't, except

for my own body, which I know crazy.

265

00:14:22,406 --> 00:14:27,686

And I think I've done a few episodes

where I've shared my challenge with this

266

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and just a warning about it because I

do think it's so easy to rely on those

267

00:14:31,346 --> 00:14:33,611

scores to dictate the rest of your day.

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00:14:33,776 --> 00:14:37,526

And I've realized that without my

oura ring, I'm actually able to

269

00:14:37,976 --> 00:14:42,056

Listen to what my body's telling me

and respond to that versus responding

270

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to an objective measure from not the

most accurate tool for tracking some

271

00:14:48,196 --> 00:14:49,665

of the health and wellness measures.

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So in this soft girl wellness

era, I've also just basically been

273

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relying on my body for its own

sort of sleep wake times versus.

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seeing that, okay, I got in bed

at 9:30 PM I went to bed at 11.

275

00:15:01,166 --> 00:15:02,516

I got up at six 30.

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Oh my gosh, I didn't get my eight hours.

277

00:15:04,226 --> 00:15:10,616

But I've been just trying to navigate

being a little bit more flexible with

278

00:15:10,616 --> 00:15:14,096

that and not judge myself for that

because I don't know how long I slept.

279

00:15:14,126 --> 00:15:17,786

I don't know when I stopped wrestling

in my sleep at the beginning

280

00:15:17,786 --> 00:15:19,106

of the night to go to actual.

281

00:15:19,391 --> 00:15:19,871

Like sleep.

282

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To have that actual start of

those sleep cycles, I don't know.

283

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I lay my head down.

284

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I just try and fall asleep on my own, and

then I wake up on my own and I either wake

285

00:15:30,371 --> 00:15:32,171

up refreshed or I'm like, you know what?

286

00:15:32,381 --> 00:15:35,021

This might be a day for a nap

midday, because I don't feel

287

00:15:35,021 --> 00:15:36,401

as refreshed as I typically do.

288

00:15:36,401 --> 00:15:40,631

So I know game changing, not having

a tracker, but having to be a little

289

00:15:40,631 --> 00:15:43,876

bit more intuitive with how my body

feels when I wake up in the morning.

290

00:15:44,176 --> 00:15:45,646

For nutrition and fueling.

291

00:15:45,676 --> 00:15:49,816

Overall, I think I'm having more

smaller meals throughout the day.

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00:15:49,966 --> 00:15:55,606

I'm definitely having more water and I'm

trying to focus on the big three versus

293

00:15:55,816 --> 00:16:00,976

trying to be super regimented about how

much I'm getting of each macronutrient.

294

00:16:00,976 --> 00:16:05,686

So I'm, as long as I have a protein,

a carb, a fat, I feel like I'm good.

295

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And dessert too.

296

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I always end on a little sweet treat.

297

00:16:07,696 --> 00:16:10,516

So I've just been trying to

be a little bit more flexible

298

00:16:10,566 --> 00:16:12,456

With that nutrition focus as well

299

00:16:12,956 --> 00:16:14,096

for relationships.

300

00:16:14,096 --> 00:16:18,416

This one's actually big and I feel like

this is a huge shift in that soft girl

301

00:16:18,416 --> 00:16:23,996

wellness era where my hope is that okay,

maybe we move away from being super.

302

00:16:24,496 --> 00:16:28,486

Objective and tracking and super

hard on ourselves for not reaching

303

00:16:28,486 --> 00:16:31,816

those health and wellness goals and

instead focusing on what we do have

304

00:16:32,026 --> 00:16:36,226

if we are drinking at a happy hour,

that's investing in those social

305

00:16:36,226 --> 00:16:37,996

relationships again, in a healthy way.

306

00:16:38,146 --> 00:16:41,366

I'm not saying this, if alcohol affects

you in some way, if you happen to be

307

00:16:41,366 --> 00:16:43,796

allergic to it in some way, if it happens

to harm your health in some way, this

308

00:16:43,796 --> 00:16:46,726

is not what I'm talking about, but in

general, I feel like the reason I was

309

00:16:46,726 --> 00:16:51,606

avoiding some of these social situations

or saying no to them was because I knew

310

00:16:51,606 --> 00:16:54,816

that I didn't wanna drink because it

would elevate my resting heart rate,

311

00:16:54,816 --> 00:16:56,586

which now I'm like, you know what, Kelsey?

312

00:16:56,616 --> 00:16:57,156

Forget it.

313

00:16:57,156 --> 00:17:01,176

Your heart rate will come back to

normal as long as you have these.

314

00:17:01,676 --> 00:17:05,665

Consistent routines built in and this

foundation built in, you can go have

315

00:17:05,665 --> 00:17:08,665

a drink with friends, you can go to

a happy hour with your husband and

316

00:17:08,876 --> 00:17:13,376

enjoy it and realize that it's not all

about that physical fitness part, but

317

00:17:13,376 --> 00:17:14,546

it's about that social fitness too.

318

00:17:15,046 --> 00:17:18,766

So overall I actually have been having

more alcohol, which is wild and maybe

319

00:17:18,766 --> 00:17:22,636

not something that I'm like super proud

of, but I'm super proud of what it means

320

00:17:22,636 --> 00:17:24,076

for my mindset, if that makes sense.

321

00:17:24,076 --> 00:17:27,465

So instead of no cocktails a week,

I'm having like one to two drinks a

322

00:17:27,465 --> 00:17:32,056

week and I'm spending more money on

going out with friends and my husband.

323

00:17:32,296 --> 00:17:34,846

Part of that is we recently moved and.

324

00:17:35,371 --> 00:17:39,631

That's been a huge contribution to

this soft girl wellness era of mine.

325

00:17:40,021 --> 00:17:44,161

We moved to a majorly walkable area,

which was a huge goal of mine, a

326

00:17:44,161 --> 00:17:49,441

huge dream of mine to be in a more

walkable area, just because I love

327

00:17:49,441 --> 00:17:52,111

the idea of walking to a coffee shop,

walking to happy hour, walking to

328

00:17:52,111 --> 00:17:53,851

dinners, walking to meet my family.

329

00:17:53,851 --> 00:17:57,051

We're closer to my family, both of our

families now, and they'll say, Hey,.

330

00:17:57,101 --> 00:17:58,031

We're in your area.

331

00:17:58,031 --> 00:18:00,461

Come meet us for dinner, and

I'll just go walk to dinner.

332

00:18:00,461 --> 00:18:04,511

Or my mom will bring their dog to a

coffee shop and I'll bring our dog

333

00:18:04,511 --> 00:18:07,121

to a coffee shop and we'll just meet

and catch up for a period of time.

334

00:18:07,121 --> 00:18:09,161

And it's been so much fun.

335

00:18:09,161 --> 00:18:12,881

But I feel like moving to that more

walkable area, not that everyone

336

00:18:12,881 --> 00:18:14,141

has to do that, but for me.

337

00:18:14,626 --> 00:18:19,126

It has been game changing to approach

my external environment in a different

338

00:18:19,126 --> 00:18:23,206

way by being able to walk places and

walk to my nephew's soccer games and

339

00:18:23,356 --> 00:18:27,666

walk to the coffee shops to do a little

bit of work or in general, just walk

340

00:18:27,666 --> 00:18:32,556

in a more sort of like downtown area

in the evenings and being able to

341

00:18:32,556 --> 00:18:33,876

socialize with the people around us.

342

00:18:33,876 --> 00:18:37,506

It's just been so much more fun and

I feel like that's actually been

343

00:18:37,506 --> 00:18:40,881

one of the major contributors to

this sort of soft girl wellness era.

344

00:18:41,381 --> 00:18:43,991

Where the only time I really

get in my car now is to go

345

00:18:43,991 --> 00:18:45,401

treat patients or run errands.

346

00:18:45,401 --> 00:18:49,631

I really do try and walk everywhere, which

has been a huge sort of game changer for

347

00:18:49,631 --> 00:18:53,951

how I approach overall like living life,

not even health and wellness, even though

348

00:18:53,951 --> 00:18:58,501

that's obviously benefiting from walking

more, but it almost feels more communal.

349

00:18:58,501 --> 00:19:00,421

I see people out on the streets more.

350

00:19:00,421 --> 00:19:01,351

I'm able to say hi.

351

00:19:01,591 --> 00:19:04,231

I see people from all walks

of life a little bit more, and

352

00:19:04,561 --> 00:19:05,551

it's just been a lot of fun.

353

00:19:06,051 --> 00:19:08,751

So as a side note, I guess that has

been definitely one of the shifts

354

00:19:08,751 --> 00:19:11,976

that has helped me enter into the soft

girl wellness era a little bit more.

355

00:19:12,476 --> 00:19:14,246

So what does soft girl

wellness look like for you?

356

00:19:14,246 --> 00:19:17,846

This was just a little bit of a rundown

on what it has looked like for me in these

357

00:19:18,086 --> 00:19:21,776

transition periods that I'm trying to make

to be more intuitive with my own routines.

358

00:19:22,046 --> 00:19:25,856

But what are some of the more toxic

either behaviors that you guys have

359

00:19:25,856 --> 00:19:28,591

or thought patterns that you have

that you want to shed and get rid

360

00:19:28,591 --> 00:19:30,151

of in this soft girl wellness era?

361

00:19:30,691 --> 00:19:32,581

For me, again, that toxicity was.

362

00:19:33,036 --> 00:19:33,966

I can't drink alcohol.

363

00:19:33,966 --> 00:19:35,406

I can't go out for social events.

364

00:19:35,436 --> 00:19:39,606

I have to cancel social events

because of my dedicated sauna time.

365

00:19:39,786 --> 00:19:42,696

All of those are beneficial things,

366

00:19:42,746 --> 00:19:46,006

but toxic in regards to other

components of my own health and

367

00:19:46,006 --> 00:19:48,796

wellness that are super important

to me, like my relationships.

368

00:19:49,296 --> 00:19:52,476

So are you someone who has also cut

out certain things because of how they

369

00:19:52,476 --> 00:19:53,946

affect your objective measurements?

370

00:19:54,186 --> 00:19:56,496

Do you sacrifice sleep for

an early morning workout?

371

00:19:56,526 --> 00:19:58,836

Again, not bad, but sleep

is super important too.

372

00:19:59,336 --> 00:20:03,296

Are you following certain wellness

gurus or wellness influencers that are

373

00:20:03,296 --> 00:20:07,316

making you feel bad about your current

routine or how you're approaching life?

374

00:20:07,316 --> 00:20:09,511

And again, some of that,

we need that discipline.

375

00:20:09,611 --> 00:20:10,871

we need that accountability.

376

00:20:10,871 --> 00:20:12,491

But it can also go too far.

377

00:20:12,991 --> 00:20:16,931

And as we enter into this fall, I think

our soft girl wellness era can also

378

00:20:16,931 --> 00:20:20,021

be influenced by the season that we're

in and the environment that we're in.

379

00:20:20,021 --> 00:20:24,911

So to end, just a few little things

that I'm doing this fall to help

380

00:20:24,911 --> 00:20:29,771

this sort of like soft girl wellness

side of my life a little bit more.

381

00:20:30,251 --> 00:20:33,191

And honestly, romanticizing health

and wellness, because that's

382

00:20:33,191 --> 00:20:34,031

what it really comes down to.

383

00:20:34,531 --> 00:20:39,201

Something as simple as cozier warmer

colors for fall workout outfits, I have

384

00:20:39,201 --> 00:20:41,331

this like dark green set, a darker purple.

385

00:20:41,541 --> 00:20:45,651

I'm shifting from those brighter colors

to those darker workout sets, candles,

386

00:20:45,651 --> 00:20:48,701

lit or dimmed lights during early

morning workouts, especially as this

387

00:20:48,701 --> 00:20:52,901

time change happens where it's starting

to get darker, stay darker for longer.

388

00:20:52,901 --> 00:20:56,201

I like to do a little

bit more of dim lights.

389

00:20:56,366 --> 00:21:00,086

Or candles and more ambient

lighting during my workouts.

390

00:21:00,506 --> 00:21:01,676

Soft music playing.

391

00:21:01,676 --> 00:21:06,126

I know this is a controversial, but

I always have soft coffee shop music

392

00:21:06,126 --> 00:21:09,696

going is what I call it during my

workouts because I dunno, I just

393

00:21:10,236 --> 00:21:14,646

like to have a little bit more of

a peaceful start to my workout.

394

00:21:15,171 --> 00:21:16,311

Especially when I do 'em in the mornings.

395

00:21:16,311 --> 00:21:19,961

In the afternoons I do hype it up a little

bit, but for morning workouts, I like to

396

00:21:19,961 --> 00:21:22,211

have a little bit of a softer music on.

397

00:21:22,711 --> 00:21:26,341

When I'm working out at home,

sometimes I'll also have my favorite

398

00:21:26,341 --> 00:21:27,901

like TV show on in the background.

399

00:21:27,901 --> 00:21:29,791

That way I can just work

out while I'm watching TV or

400

00:21:29,791 --> 00:21:31,551

watching a fall movie, fall.

401

00:21:31,551 --> 00:21:35,001

Friend workouts, of course,

slow morning lattes or tea.

402

00:21:35,001 --> 00:21:37,281

I've been trying to be more

purposeful about taking it easy

403

00:21:37,281 --> 00:21:40,461

and starting my morning slow rather

than rushing right into the workday.

404

00:21:40,961 --> 00:21:43,494

If you've listened to the pod for a

while, you know, I love working out

405

00:21:43,494 --> 00:21:47,844

with like jewelry and possibly makeup,

and now I've recently been like trying

406

00:21:47,844 --> 00:21:50,514

to figure out how to do my hair a

little bit better and maintain that

407

00:21:50,514 --> 00:21:52,014

blowout for a longer period of time.

408

00:21:52,284 --> 00:21:56,004

So I've been doing more claw clips,

which is a silly way, but to me

409

00:21:56,004 --> 00:21:58,644

it's romanticizing that workout,

romanticizing my health and wellness

410

00:21:58,644 --> 00:22:00,174

a little bit more because I do.

411

00:22:00,924 --> 00:22:03,534

Have this like fresh blowout that

I wanna protect a little bit.

412

00:22:03,534 --> 00:22:08,504

So it's funny, but to me that is soft

girl wellness, warmer, richer perfume

413

00:22:08,504 --> 00:22:14,324

sense, I think of more spiced or vanilla

flavors versus these like super floral,

414

00:22:14,324 --> 00:22:17,314

fresh flavors, fall squash and soups.

415

00:22:17,374 --> 00:22:20,644

Of course, this is like something

that I'm super excited about in Texas.

416

00:22:20,644 --> 00:22:21,874

We're not quite there yet.

417

00:22:21,874 --> 00:22:26,754

We've done it out of just desire,

but we're not at the point

418

00:22:26,754 --> 00:22:32,394

where false soups and warm cozy

meals are weather appropriate.

419

00:22:32,394 --> 00:22:33,894

But hey, if it's the vibes,

420

00:22:34,164 --> 00:22:34,869

That's what we're going for.

421

00:22:35,369 --> 00:22:38,759

And then lastly, I feel like this has

been a big focus this episode, but

422

00:22:38,759 --> 00:22:41,309

social fitness over physical fitness.

423

00:22:41,369 --> 00:22:44,999

So movie nights with friends, happy

hours, not necessarily canceling

424

00:22:44,999 --> 00:22:48,239

plans for a workout, maybe asking

your friend to come for a walk and

425

00:22:48,239 --> 00:22:50,789

getting both in, but really thinking.

426

00:22:51,374 --> 00:22:53,594

Not that, oh, I'm gonna miss my workout.

427

00:22:53,594 --> 00:22:56,684

I am doing a bad thing for my health

and wellness by missing my workout or

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00:22:56,684 --> 00:23:00,434

missing this health and wellness behavior,

but thinking, oh no, I'm investing in

429

00:23:00,674 --> 00:23:03,464

something that is arguably way more

important than physical fitness, which

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00:23:03,464 --> 00:23:06,324

is that social fitness and the quality

of the relationships that I have.

431

00:23:06,824 --> 00:23:08,354

So I hope you guys enjoyed this episode.

432

00:23:08,354 --> 00:23:09,374

It's a little bit more relaxed.

433

00:23:09,374 --> 00:23:10,184

I like to mix it up.

434

00:23:10,184 --> 00:23:14,264

We've been super sciencey with some of

the exercise handbag series and although

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00:23:14,264 --> 00:23:18,074

I try and keep it fun, it does get

pretty like sciencey and so I like to

436

00:23:18,264 --> 00:23:23,034

ebb and flow with these more relaxed,

casual wellness girl chat episodes.

437

00:23:23,034 --> 00:23:24,384

So I hope you enjoyed this episode.

438

00:23:24,714 --> 00:23:26,634

Thank you so much for all of your sport.

439

00:23:26,634 --> 00:23:29,454

I love educating, I love

doing these episodes.

440

00:23:29,504 --> 00:23:32,924

I am just grateful for you guys for

wanting to chat about some of these

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00:23:32,924 --> 00:23:36,674

topics and learn about your bodies,

and if you guys ever have any topics

442

00:23:36,674 --> 00:23:40,994

that you want me to cover or anything

you wanna learn more about or . Topics

443

00:23:40,994 --> 00:23:44,294

that might not be in my wheelhouse,

but that I can bring on an expert for.

444

00:23:44,294 --> 00:23:47,504

I'm working on a lot of different

guest experts right now coming up,

445

00:23:47,504 --> 00:23:49,214

so I'm super excited about those.

446

00:23:49,214 --> 00:23:52,914

But if you guys have any topics that you

want please don't hesitate to reach out.

447

00:23:53,184 --> 00:23:56,844

I would love to curate certain episode

topics based on what you guys want.

448

00:23:56,844 --> 00:23:58,074

So thank you guys so much.

449

00:23:58,074 --> 00:24:02,484

If you benefited from this episode or

any episodes or like this podcast, I

450

00:24:02,484 --> 00:24:07,344

would love if you could rate reviews,

share any of the episodes that you find

451

00:24:07,344 --> 00:24:10,104

enjoyable, and yeah, I think that's all.

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00:24:10,104 --> 00:24:13,254

We'll wrap it up for this Soft Girl

Wellness Girl chat, but I hope you

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00:24:13,254 --> 00:24:15,774

guys enjoy this episode and I'll

see you guys again on the next

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00:24:15,774 --> 00:24:17,334

episode of Wellness Big Sis the pod.