Ali Naglee  00:00

Do not beat yourself up this is life. Had did you do better than you did yesterday? That's a yes, you're, you're winning, right? You can't focus on the negative, we're always focusing on what we're doing wrong. We're never actually focusing on what we're doing right and all the little wins along the way. I mean, I'm guilty of it, too. I need to do a better job of it myself. But we are so focused on you know, not being good enough, and comparing ourselves to other people. And when we're really like just doing the best we can and we have to recognize those little things because if we're constantly negative and speaking negatively about ourselves, negative things are going to come out of it.

Bridget Moroney  00:46

Welcome to the Performance Rx podcast where the conversations are about health, nutrition and mindset for anyone who considers themselves an athlete from the most elite competitors to those who are simply seeking to improve their athletic performance. We hope the knowledge shared on this show will empower you to reach your physical potential. Thank you so much for tuning in. Now for today's episode. Hey, everyone. Welcome to today's show. I'm your host, Bridget Moroney. And today my guest is Ali Naglee. Ali is a certified holistic health coach. And as a busy mom of two boys, she wants to help other moms take the guesswork out of losing weight without self doubt, excuses comparison. And the main topic of our conversation today, mom guilt by combining lifestyle nutrition, she guides women to feel their best not just in their clothing, but in their minds as well. With Ali's whole body framework, she helps her clients achieve and sustain goals such as stubborn weight loss, finding their identity back again, taking back control of their life and habits and creating a life they want and deserve. So like I already mentioned, Ali and I sit down today, and we talk about a lot of things that have to do with mom guilt. So even if you're not a mother yourself, there's still a lot of great takeaways from this conversation that you can apply to your own life when it comes to habit change behavior change and shifting your mindset to achieve your goals and get what you want out of life. We also talk about Ali's five day reset that helps people reset their diet and health. I hope you enjoy. How are you today, Ali? So good to have you on here. Thank you for being on the show this afternoon.

Ali Naglee  02:29

Thank you for having me. It's a pleasure and an honor to be on your show. And I can't wait to connect with your community.

Bridget Moroney  02:35

Yeah, yeah, I'm very much looking forward to this conversation that we're about to have today. So before we get into that, I just wanted to give you an opportunity. So of course, I did a little bit of a pre recorded introduction for you in this episode, but was there anything else that you want to share with the audience or anyone who's listening about yourself, your your background and how you got into coaching and where you are with, you know, your, your services?

Ali Naglee  03:07

Yeah, thank you. Um, I got into coaching. After I became a mom. So about eight years ago, well, I became a mom eight years ago. And it wasn't until then when I realized how much I felt unfulfilled, which sounds terrible. But because I, you know, wanted to be a mom, I couldn't wait to be a mom. But it was like, as soon as I became a mom, I just felt you know, I sort of like, felt like I lost my identity and had nothing to do with my husband or anything. He's the most supportive man, I'm very lucky. It's just one of those things where you just feel like you are. You're not the woman that you used to be. And so I started, you know, my husband actually encouraged me, he's like, What are your hobbies? What are your passions, and I've always been interested in nutrition and food, I love to cook, and so and health. And so it's sort of, you know, started there and I started looking at classes and, you know, trying to actually fulfill a part of me, which is how I help women to fill that lack or that unfulfillment in my life. And so, when I realized that actually, by taking these nutrition classes, I could actually get certified as a health coach after and help other women. I was like, Wow, I feel like it was just a calling. And so, you know, fast forward to now that's what I do. And I absolutely love it.

Bridget Moroney  04:35

I appreciate you you sharing your story because and I know this is this is basically a part of or a big part of the coaching that you do and working with primarily women and naturally, a lot of those women are mothers and that kind of ties into our conversation for today of just the phrase that gets thrown around or passed around a lot is mom guilt right and I Not a mother, at least at this point in my life here, but I certainly have been raised by a mother and I have, you know, many women in my life who are mothers and, and so I guess I can I can empathize in a way with what you're saying, because I've seen that, you know, in my my lived experience there again, my own mother, my sisters, friends clients and things like that, and it is a big thing that I think many women struggle with because and I had this conversation with on another podcast, with Nina Born but there there is that change, I guess, in the life cycle there so to speak, as you said, like, you're no longer the woman you used to be?

Ali Naglee  05:46

Yeah, you feel like you know, you've become a mother. And it's such a great responsibility. And you forget, you know, the other side of you just a day before, you know, and you had a life, you had hobbies, you had interests. And now you just become, you know, responsible for this human life, which is amazing and awesome. And I wouldn't trade it for the world, but we can't neglect ourselves. Because how do we raise little humans to take care of themselves if we're not doing the same for us? So when it comes to mom guilt, I, you know, try to remind my clients, how do you want your kids to look at you? Do you, you know, you are essentially their role model. And so, do you want them seeing you feeling resentful, and areas of your life, and they might not know what resentful means, but they'll certainly pick up on your behaviors and your thoughts and your what you're saying. And so if you're not happy, Mom, if you're, you know, going through life feeling like you're missing out, or you're lacking in any capacity, they're going to pick up on that. And so, we are, it's our responsibility as moms, you know, to take care of ourselves and not just tell our children to take care of themselves to obviously, we need to teach them the things that show them and show them, you know, without talking almost, and that's, you know, they'll saying actions speak louder than words. It's so true. I mean, I could tell my kids to, you know, make their beds every day. But if I don't do it myself, you know, they're not going to understand the importance. You know, it's I mean, that's a silly example. But, you know, I exercise almost every morning and my son, now my oldest son comes, I call him my little weekend warrior, workout warrior, because now he pops into the room early Saturday morning, and he exercises with me, and so I'm not telling him to, I'm not asking him to, I'm not saying you need to do this, in order to feel good. He's seeing me do it. And he sees that I have fun with it. And so he, you know, does his own thing, I don't criticize him. But, you know, that's just an example of just leading by example. And so if we're feeling guilty, if we're not, you know, able to take care of our bodies, or our minds, or however, whatever makes you happy, just in general, you know, how can we expect our kids to do the same for themselves, but that doesn't come naturally to them? So it's a real thing, but I tried to flip it on the moms that I work with and say, Is this what you want for your child? Do you want your child to, you know, be raised by somebody that is not happy? You know, it's just like a simple question. Like, you need to fulfill your, the areas that you're lacking in your life in order to be the best mom that you can be. And it's not selfish. It's necessary.

Bridget Moroney  08:44

No, I mean, so much there. I mean, it's, it kind of comes down to the old adage, you can't you can't pour from an empty cup there. Right? Absolutely. But yeah, I like what you said about because I was I was having this conversation with another coach, too. And I used to be a teacher and so the whole idea that kids know kids know where we're BSing them when they know when we're inauthentic, you know, so again, it's like and sure it's, it's actions speak louder than words but it's even just kind of how you show up if you will, right. And maybe they don't have the language for it or like you said, like they don't know what resentment is, but they know oh, something's you know, they can tell kids are very intuitive and they're so open probably more so then then then us as adults because they don't have all that conditioning and the narratives that we've been told so they can be very very in tune to you know, the energy or just the vibe I guess you will have how Yeah, how we behave as adults and yeah, like I said, they know when we're being inauthentic and yeah, like I you brought it up I was gonna bring up too like, as someone who's in the fitness industry and has has been around a lot of gyms and and and things like that. There's classes like, it's always really cool to see the kids and the parents and not just moms. But But dads too. Because yeah, you just you just don't know, as someone who had parents who didn't take the best care of themselves, you don't, you don't realize how profound that can be for a child to have, like, such a good example and be like, and I think also, you know, again, just speaking specifically for moms, and perhaps mothers who have daughters, because as women, and I, and the narrative is changing, you know, since since I've been, you know, since we were kids there, and it's, but it's, but we still have a long way to go. But the whole idea that little girls should be or women in general should be intimidated by the gym or fitness or do this and to see their mothers go out and be role models that way, I think is so cool. And just like I said, very, very impactful.

Ali Naglee  10:59

Yeah, absolutely. I think you're right, the narrative has shifted, I remember growing up thinking, lifting weights is going to make me bulky, and you know, taking protein powder is going to make me feel like it's all misconception. And I think there's a lot of there's a lot of contradictory information out there. There's a lot of misinformation out there. And, and, you know, there's so many opinions that people take as fact, which is also scary, too. And so it's overwhelming, you know, for for a lot of people just in that area in general and nutrition in general, too. So yeah. So yeah, I love that you talk about fitness and all that and, you know, break the barriers and, you know, break it down. So it's easy for people to understand.

Bridget Moroney  11:46

Thank you. Well, with that said, and I guess talking about maybe some of the misconceptions and different beliefs that that anyone holds, you know, when it comes to so you do health coaching, you have like basic, you know, you do holistic health coaching. So, I think a lot of people, they, they have that misconception of like, Oh, I'm just she's going to tell me what to eat. And that's going to be it. But there's there's a lot more that goes into it. It's more of a lifestyle practice, as you say. But there's also a mindset that comes into it, especially you mentioned, like protein powder, right? Like protein is so important to any human body. And yet and then I see this with my female clients who just not getting enough protein and things like that. And part of it is the mindset. So I guess, what are some of the the mindset shifts or things around mindset that you have your clients work on in order to take better care of their health and everything else like that?

Ali Naglee  12:41

Well, I think I first have to start by getting down to like, the basic, the fundamentals. And I think Well, to answer your question. Well, yeah, just I guess we'll go along with the mindset shift is, is they come to me, a lot of women will come to me for like weight loss, for example. And they think they just need a meal plan or a nutrition outline. And that'll be the end of that. And I think a huge misconception is they think that's the end all be all when for me in my practice, I that's very important. Obviously nutrition plays a huge role and how we feel and how we act and all of that. But I think where maybe I differ is that I look at lifestyle I look at you know, first and foremost I look at your sleep I look at your career, I look at your creativity, I look at your your relationships, connection, how much joy do you have in your life? And you know, I go through a whole system first before we even get into the coaching and laying the groundwork for what are your values and what's the vision you have for your life and we really get hone in on that. And so that way we can always come back to their why and like how they see their future. And so big misconception is thinking it's just nutrition, or it's just exercise and give me a plan for that. But I'm like okay, we can do that. But let's I don't want to say fix but let's better the areas right now that are lacking and so that way we have a really good foundation to proceed with because, you know, life is full of ebbs and flows. And so if something goes awry in your life, you have a good foundation to lie back on so you're not going to necessarily completely sabotage your goals. So you know I think that looking at your life as a holistic standpoint is really really important and not just pinpointing you know your macros and calories in and calories out which is important you know when we get into it but that's not the end all be all and I think that's a really big misconception a lot of women have in the scale also the numbers on the scale

Bridget Moroney  14:51

No I totally agree. I think just Yeah, society like just on a surface level society in general. Again, it's like oh, health is is nutrition and exercise and I like what precision nutrition does with their information and with their, their coaching and they call it they call it deep health and it's yes, it's the physical it's the exercise. It's the the mental, but then they also have social like you said, like, you know, how's the rest of your life? What are you know what, what's what's giving you fulfillment and meaning it's the existential part, they're kind of going back to our over overarching theme of of Mom, mom guilt and things like that, like, I don't know, I'm not I'm not a math person. So I'm not going to try and do this off the top of my head, but let's just say, I don't know, you spend 20 hours, maybe I don't, I don't know, I'm not even gonna say But you said you only spend like, a certain amount of time throughout your entire week, lifetime, whatever eating and prepping food, but what about and go into the gym, right? Like some people like it's only four hours a week. So that's fine. And that's important. But to your point, like there's so much more that goes into our health and overall just wellness than than just those two things there. So

Ali Naglee  16:07

yeah, and if you're not happy in your life, if you don't feel fulfilled, and it's really hard to meet those goals that you have for weight loss or for physical activity, I mean, I had one client, I remember she came to me to increase her physical activity. And, you know, as we dug deep and really gotten to her vision statement and her values, she really valued education, she really valued her creativity, and although she was an empty nester, now her kids took a lot of took a huge part of her life a huge priority. Still, more, of course, because they're always priority, but still, she's very involved with their lives. And, and she had a really stressful job. And, you know, we we started setting goals around. Okay, her photography, she had put that on the back burner for a long time her she wanted to take, I think it was French lessons, and she wanted to learn more about history. And so she actually started, our plan sort of like shifted around those types of goals. And I think her goal was to run a five or 10k This is last year, and she did it. I mean, she met her physical goal, by actually implementing and fulfilling other needs, which is huge. I mean, it's, you know, you think you need one thing, but it's really something else, you know, entirely and I think working with a health coach, or coach in general, can really help you ask the right questions and, and force you to look at your life in a different way. You know, because I feel like sometimes we have blinders on. And it's good to get, you know, another unbiased opinion. So I don't know how that how you feel like with your coaching clients, too.

Bridget Moroney  17:54

Yeah I was, I was just thinking, like, you brought up the, your client who wanted to run a 5k, right. And again, like, on kind of that surface level there, it's like, Okay, here's your 5k plan, run, however, many days a week, you know, do this exercise, or this, this training session, etc. But if I'm not managing my work life balance, like, and I'm guilty of this, unfortunately, more times than I probably care to admit, but just times that my work will kind of derail the rest there. So again, like having that, that balance that commitment, because as someone who is a fitness coach and writes strength and conditioning programs for people, I can write you whatever you want there. But again, if you're not happy, or whatever, you're not taking care of all the other stuff. Again, that's just one hour a day, five days a week there. There's so many other hours that matter. And, and I think also just kind of getting into the physical part too, just I'm just thinking like a someone working with people who are who are performance based, like the recovery aspect of it, because as most strength and conditioning and health any any coach out there will tell you it's it's about the recovery from all of that. So, yeah, I completely agree.

Ali Naglee  19:13

Yeah. Yeah. And that also comes with, you know, the mom guilt is knowing when to rest, you know, knowing when to actually recover, knowing when to say no. And, you know, when you say no to things, you're opening the doors for other things. And so it's really, you have to really take a good look at your life and really understand what you truly value and where you see yourself. I take some, you know, effort on your part, but I think it really helps to take away some of that guilt. Because Dad, I don't hear dad guilt very often, you know, so they're in they're very capable of doing the things that we do as well. I mean, of course, there's, I mean, I would never want to give up any of the responsibilities I have in my kids, but I also, you know, put in My health as a priority and the way I prioritize that, as I do it, you know, outside of family time, I wake up early, and I get that done, or I do it when I'm not with my kids. And now that my kids are old enough, they'll sometimes participate with me. So we were I work with moms and figure out routines and habits that they can implement that don't necessarily, if that's the value of barriers, you know, we work around that, and we make sure that we create goals that they meet, that also sustain, because, you know, I work with women for three months at a time. And so it's not, you know, forever, you know, and so we want to make sure that they're be able to implement everything consistently. And of course, there's going to be ebbs and flows. But to be able to fall back on your values is really, really huge.

Bridget Moroney  20:45

I love the whole values thing. Because again, like in my own coaching, that's, that's definitely something important that I work with clients with as well. Because again, that's, that's, that's your anchor there, as you'll hear anyone talk about with like motivation and things like that, that's the motivation isn't always there. But that value of like, this is important to me, and this is my time, and there's many people out there where like, my job is important to me, being a good spouse is important to me, being a good parent is important to me, but my health is also important to me, and trying to find that balance in order to quote unquote, do it all is always I think, the challenge for some people. And, of course, unfortunately, for many, you know, the, the stuff that relates to us directly is often what gets let go first.

Ali Naglee  21:35

Yeah, and I think the balance is also a misconception too, that, you know, if we're focusing so much on trying to balance everything we're going to, it's going to cause the create a lot of anxiety, I think we need to focus sometimes we have seasons of life. And so what's important right now needs to get more attention. So that way you actually feel like you're pouring into it, as, as they're all and not just giving a little bit here and a little bit here and a little bit here. And I just feel like you're spread really thin. So again, use the word anchor. That's an incredible word. And it'll anchor you back. When you have your values and your vision statement aligned. You know, you'd like like you said, motivation is always there. It's usually not there. Like I'm not motivated when my alarm goes off at five in the morning to work out. Now. I'm not but I'm consistent with it. And I think about how I want to feel after and that's the value of mine is how I feel. And so knowing how I want to feel is what gets me out of bed to work out. So yeah, having you know, sometimes balanced isn't isn't going to work in this season of life. So we have to understand that as well.

Bridget Moroney  22:43

No, I love that season analogy. I'm gonna apply it to my own life to be honest. No, but it is true like it like you say like, that's that's a great point. Like the whole balance thing is as lovely as as I would be for I think anyone would love to just have everything be you know, perfectly equal in their life and have adequate time for everything. But that's that's unfortunately not how it goes. And so yeah, having that that's that season mentality, I think is great. Like, or one of my favorite quotes from from Oprah Winfrey is you can do it all, just not all at once. Yeah, exactly. But I like I like the whole strategy around again. And then this isn't necessarily balanced. Because there's there's some things that that still get compromised. But I do like what you said about like, if it is important, just finding time like getting creative with people's schedule. There's a there's another fitness influencer entrepreneur that I follow. And he's that he's, he's a he's a father. But his family's important to him. He also runs a business, he also works out and he even said and, but he'll work out. So he has this whole thing. His name is Cory Gregory, by the way, but he has this whole like group and hashtag now on social media. It's called the The 4am crew and they will go in, they'll workout at 4am. And that's a whole other like set of discussion there about like getting off Ultra early. But what I like about his philosophy there is he's like, in order for me to be the dad in order for me to be the businessman. He's like, I need to be the guy in the gym first. Like, I need to do that for me.

Ali Naglee  24:31

Absolutely. You just need to figure that out. If you're not a morning person, then that's it that's gonna make you miserable. But, you know, that's again, working with somebody to figure out how can it work for you, you know, getting creative, and you know, just and a lot of times people just assume something about themselves and they don't try it first. And so a lot of times people are surprised, you know, they just go in saying, I'm not a morning person. I can't do this in the morning. And then they do and they're like, I don't know how I ever did it the other way. Before you know, so stop putting yourself in, you know, categories or just don't put labels on yourself, be open minded, you know, especially if these things are important to you, you have to be willing to try. In order to fit it all in,

Bridget Moroney  25:17

when I hear you say like having that open mind, like just being open and having that that curiosity, I think is, is a great kind of first foundational step in any coaching relationship, but is there when when you have a client, regardless of you know, who they are and what their goals might be, is there anything that you do that is like sort of foundation, like you mentioned, their values and other, you know, areas of their life that you that you look at, but what other sort of maybe foundational things do you do you kind of put in place?

Ali Naglee  25:50

Well, in addition to the values, I also look at what they don't value to think is really important to recognize, and like maybe some things that cause you know, extra tension, or maybe you become the field like obsessive about which, you know, once as a value, but now it's like, sort of manipulated into something like obsessive, so we just sort of like peel back the layers and really take a take a really deep dive into that, because I think it's really important. And, yeah, it's just setting, it's really just setting the vision statement and setting the values, picking out words that that you would describe about yourself that you think other people would describe you, as, you know, just really understanding and looking at, you're looking at the big picture, you know, looking at, obviously the vision statement for your life, but also like, literally, like where do you see yourself? Like, what would be your ideal situation? What are you wearing? What do you look like? How do you feel? You know, where are you living, like being very, very descriptive, and what your ideal day looks like, you know, family looks like, whatever it is that they're coming to me for. And just getting very detail oriented. And that because that also helps them see themselves in that way too. Because you know, the whole visioning process, I really, truly believe in that envisioning yourself and accomplishing a goal, I think is really important. So that really helps sort of like color in the lines and, you know, really get into them being able to see the picture if they close their eyes and see themselves in that way. I think that's really important.

Bridget Moroney  27:39

Yeah, I completely agree. I think the more specific people can be about that, that future self that ideal self, their the, the more success, they're going to see through the process. Really quick, you brought up I guess that like the idea of like a non value what's what don't you know, what are some things that you don't value, or maybe you want valued, and now it's become problematic, and I don't know. I've had this conversation with others before and I can't remember like, where I learned this or who I learned it from, I want to say probably Holly Whitaker which if you don't know who she is, she's She She basically has a sober community. And she wrote a book called Quit Like a Woman which I think became like a, a New York Times bestseller. And it was all about, of course, alcohol and just kind of the, the social stigmas around it. Listen, you know, alcohol is part of our society, it's how many people socialize, but as someone in the, in the health industry, and everything else like that, and especially talking about, you know, values, like being able to be happy, and, you know, exercise, et cetera, et cetera, it, it does it can be, or even just like losing weight, it can be a point of friction for many people. And so going back to the idea of like, this is no longer a value, or what was the value in it? And again, I don't know if it was Holly or maybe it was Brooke Castillo or somebody but it's like alcoholism set aside, why do many people enjoy drinking is like, well, it's the socialization it's the, you know, as my wife and I like to chat about, it's like being outside on a beautiful day. Well, it's not necessarily the glass of wine or I mean, it can be but mostly for people, it's the other experience of it. And so for people who maybe want to make health changes and eliminate alcohol, or at least reduce alcohol in that name, it's yeah, like you said, like having that conversation like, you know, it's Friday nights. I don't necessarily what I'm excited about is not necessarily a glass of wine, it's going out with my girlfriends and just being carefree. Well, you can do that without or whatever it is. It doesn't have to be alcohol, it could be you know, food or whatever other habits or like you said, values that are now like not serving people.

Ali Naglee  29:58

Yeah, I mean, that's a huge one actual um I know I was I was like that I was like a Friday night. I have my wine Friday, Saturday. Sunday even you know,

Bridget Moroney  30:09

Sunday Funday. Yeah.

Ali Naglee  30:12

And then it wasn't until I really like looked at my own life and looked at my own values. And I know how I want to feel, especially when you have children. Oh my god, yeah, they don't, they don't care if you had a glass or two of wine. Before like, they, they probably know, and they're like, Alright, I'm going to wake up extra early now. They have a weird way of knowing. I, I Yeah. And it's hard. You know, there's so much pressure in today's society. And like you said, it's, it's everywhere. And so, you know, having a good firm understanding and feeling confident and your vision and your values. And your Why is really huge when it comes to those types of decisions. Because for me, now, I still have a cocktail, I still drink wine. I don't do it as often as I used to do by any means. Because now I'm more particular. And and when I choose to, because I know how it makes me feel. And so I'm like, okay, risk versus reward type of situation. And so I know what I'm getting myself into. And, you know, is it worth feeling a little bit crummy the next day? I don't know. Well, I mean, I will know when I make my decision. But those are the types of, you know, questions you can ask yourself when it but you have to really know yourself, you know, you really have to take a really close look. And sometimes it's it's not easy, it's really hard to sometimes really hold the mirror up to yourself and, and ask yourself those deep questions. Because we were so busy in life, we go through our days, like, sometimes just, you know, on, on cruise control, and, you know, we don't actually take the time to really check in with ourselves, you know, we might ask our partner, how they're doing our kids, whatever, but like, how are we actually doing, you know, we're just so used to doing the same routine over and over again. And, you know, it's, it's really crucial, you know, for our own mental health and well being and for, for, if you value your family, it's really crucial for your family too, because that your emotional state will trickle down into how they feel, how they feel, loved how they feel, seen and heard. And, you know, worthy. And if then, so,

Bridget Moroney  32:30

yeah, yeah, I mean, that's a great point. And I was just thinking, like, there are so many of us just don't take the time to check in and, and think about how, again, talking about anything, like how is this going to make me feel on both ends on both ends? Right. And again, I guess, like, kind of going back to that motivational factor, like, no, very few of us are, are super excited to jump out of bed at 5am. And, and work out and yet, having that, you know, kind of like remembering like, Okay, if I do this now, I'm gonna feel amazing at 8am when I'm, you know,

Ali Naglee  33:10

an hour later, you just say yeah, in an hour. Yeah. Like,

Bridget Moroney  33:13

I guess we're not working out for three hours. Not Yeah, but and I think also just kind of tying back into the future self there. There were, I heard this from from someone and I liked it. It's like, yeah, the present me doesn't want to do this the present he doesn't want to go to the gym right now. Or, or, like, I want to have pizza tonight. I don't really feel like cooking. But what is future me wants? Well, she wants she wants something else. Again, going back to that idea. And again, I love how specific you get with the clients, because the more they can see that that person, then the more real it is. And I think that's I've had this conversation with so many other coaches, I'm sure you've probably have as well, but it's just people think that the transformation happens when you get to the end, but though that the identity has to start now,

Ali Naglee  34:02

yeah, the the transfer happens the transformation happens during the challenges and during the obstacles and you cannot you cannot grow you cannot get better, you cannot get stronger mentally or physically without you know, just like exercise and you building that muscle you have to you know, lift heavy weights, and they tear you down first, right? I mean, I don't know like the science behind it, but the micro tears in your muscles, it's essentially making you weaker, in a sense, and then the recovery makes you stronger. Yeah. So it's, it's, it's all about going through the challenges and it's like that's what I'm trying to teach my kids to is that. embrace those obstacles, embrace the struggle, embrace, you know, be grateful for a challenge because that's where you learn. Embrace the mistakes that you make, because then you're not going to, you know, you'll figure another way out to do things like it's, if it's just part of life like you if the more you understand that hardship is part of life, the easier things get, I think the more you're willing to embrace it. And yeah, when you were saying like that your future self is I made me think of, you know, like in corporate jobs, it's like, dress for the part that you want, you know, not the part that you have. Like, when you think about your future self, it's like, you know, you want to be acting in accordance to who you want to be a year from now, or five years from now, or even six months from now, you know, because every day matters every day, it's, you know, what I always say, in my group is, you know, small, consistent changes, adults add up over time, which is not new news, but it's so true. And I try to really hone that in with my clients is that just, you don't need to make big elaborate changes right away, it's just like, the small little changes, we're not taking away anything in the beginning, you know, just adding in adding in. And then eventually, those, you know, habits that are not serving them will sort of like fall off,

Bridget Moroney  36:02

I think we saw a lot of this during the pandemic is kind of speaking specifically about or literally, about that dress dress for the part you want there. But but it people I don't think realize the impact it had of just, you know, we were it was the pandemic, everyone was in quarantine. And it's like, oh, it's so easy just to stay in your pajamas all day, or wear sweatpants or whatever, because, or what it was, it was a webcam casual, like, you're presentable on the top. But it kind of had that, that impact on people of like, all of a sudden, now it's two years later, and it's just like, what has happened to your motivation, your self esteem and, and everything else like that, like you like you said, those those little things add up there.

Ali Naglee  36:51

Yeah, and how you present yourself is, is huge. I mean, you don't realize and you know, there's there's memes, probably about moms all the time, about like yoga pants and messy buns. And, you know, like, that's our uniform. And if that, if that makes you happy, and you feel fulfilled, and you know, you are confident, then you go, but if that if you look in the mirror, and you're not happy, what can you do? What little tweak, you don't need to dress to the nines, you don't need to go out and buy a whole new wardrobe. You don't need to do full makeup and hair, but like what will make you happy when you look in the mirror? Because it's true, it's not shallow thing to think. But when you look in the mirror and you feel happy with yourself and confident then that is going to trickle into your life. So I think yeah, when you're talking about the pandemic, I think that you know, we did, I mean, we didn't have any place to go, so why go dress, but I think we also saw a lot of weight gain during the pandemic too. And, you know, some people went the opposite, some people really took matters into their own hands and, and got really healthy and got, you know, into really good habits and routines and exercise regimen. But started cooking at home, which is huge. Also, you know, nutrition. But But yeah, so it's, it's little things like that, like, how, how do you feel when you look at yourself in the mirror? It's just like a simple thing like that. And that will trickle into, into your life. ways. You may not realize either.

Bridget Moroney  38:23

Yeah, I guess that's subconscious. Like, if I'm already feeling crappy about myself, more than likely, the choice I make at lunch may not reflect that of someone with more positive self image there.

Ali Naglee  38:35

Absolutely, yeah. And if you're not sleeping, well, even when you don't get enough sleep, you're not going to make the right choices, either. So, you know, that's why I like looking at your life in a holistic approach and looking at sleep and which is huge. I mean, you know, you did a whole podcast on it. It will affect everything, it's going to affect your food choices, you're going to be more likely to pick up those quick sugar, sugary snacks, those, you know, simple carbs that you know, your brain knows that are going to it's going to give you energy, but it says I'm not smart enough to realize like it's going to make you crash, you know, 20 minutes later. And so when you if you notice, like, when you feel really good, and you get enough sleep, you're 10 times more likely to make healthy choices, especially first thing in the morning when it really sets the tone of the rest of your day as far as food choices. If that's, you know, we're going to talk about that. But yeah, I mean, there's so many different areas of our life that affect ways that I don't think people realize and so that's why I love starting with that holistic approach and you're talking about precision precision coaching and you know, the deeper health is that what it's called, yeah, the where I went, Yeah, I love that. They do that with IIN, where I went to school Institute of Integrative Nutrition. We have a whole circle of life and they it's the primary foods is what they call it and secondary food is actually what we actually put on our mouth. So the primary foods are that connection, your relationships, your spirituality, your joy, your creativity, you know, even like your financial situation, your education, your home life, like all of those things, really, they all play a part, you know, they're all pieces of the puzzle. So when I work with clients, too, in fact, I have them, there's like a pie chart, and I have them put little marks on where they feel they have their strengths in a particular area. And then I have them, connect all the dots, and then I'll check in with them later. And I will like pick a like a halfway point. And we'll see where the dots are. And then we'll check in at the end, and they'll see the dots completely moved. And it's amazing to see, because they're improving our life in such huge capacity versus just improving their nutrition, you know which grade but you really need to have the foundations in place for sustained success. I think

Bridget Moroney  40:54

I had never heard of that the primary food and secondary food but yeah, I totally love that approach there. That's so cool. We haven't had a chance to talk about this yet. But speaking, and again, kind of I guess, like maybe, you know, we can we can put this through the lens of mom guilt or whatever. But by giving up on on on your goals, again, like and I think this may be something and maybe this is a general over Is it a general overgeneralization there, your words are hard. So this might be a over general generalization. But I feel like women as caretakers, as mothers and everything else like that do have a tendency to let like you mentioned your client who has like the who had the 5k that she wanted to run, they're just quit on that plan, because something else came up in their life. So I guess, how do you help your clients through that? Because there are so many things that happen in anyone's life that will just make anyone want to be like, I'll maybe I'll do this next week or, you know, again, there's always that maybe that that that perfect time that people never find?

Ali Naglee  42:07

Yeah, no, that's a great question. I think that when it comes to obstacles in the way, part of my process in creating these plans with my client, I don't create them we work together. Because I think it's really important that the client, the client led, and we walked through pretend situations, and I asked them, What do you see happening that could get in your way, and we will get very detailed, very specific. And I really want, obviously, more than one answer. And so we go through the situations and say, Okay, if this happens, what can you do? What's your backup plan, and if this happens, what's your backup plan, with unexpected circumstances, that's where you really have to rely on your anchor, you know, your why your vision statement, you know, and that is going to help, you know, and that's also why I like to work with clients for three months, at a time too, because, you know, or even like six months, because it gives you it's a good length of time, it's not like four weeks, it's a good length of time for something to come up. And so, you know, if something comes up, while I'm working with a client, it's ideal, because we can work it out together, but But if we're not together than really relying on your vision statement, and your why, and that being really strong, comes into play. That's, that's everything.

Bridget Moroney  43:35

So again it just kind of comes back to those those values as an anchor there. But um, I liked the the point that you brought up about working with a coach in general people working with coaches for extended periods of time, because, yeah, you know, I could I could work with someone for a month and not to minimize people's experience, because I'm sure there's probably quite a few people who have a lot of things that have happened within a month there that are quite chaotic, but more than likely, there's there's not going to be a lot of major shifts, or like you said there's obstacles, but it's yeah, it's it's, it's a matter of time, and inevitably, it's going to come up so yeah, I like that. You pointed out that through that process. You know, if it's in real time, you can help your clients work through it there. Yeah, yeah. So I guess kind of on that, that opposite end here. Because well, and it's Yeah, I guess tell them tell me about the five day reset.

Ali Naglee  44:32

So the five day resets I it's basically a clean eating detox. So sometimes I don't like to use word detox because I feel like there's a lot of negative connotation around it. And for me, like I, I'm not about restricting calories. I'm not about you know, being on like an all liquid diet. You know, like, that's what I think about when I think about like detoxes and things like that. So, I like to use the word reset because it really is just sort of like resetting your body. And so it's an A group coaching format. And I do it in a private Facebook group, and through email to somebody who's not on Facebook. And we basically cut out the most inflammatory ingredients like gluten, dairy, sugar, processed foods, alcohol, caffeine. And then like corn, red meat and pork, because it's hard on your digestion, and a lot of people are sensitive to corn. And it's for five days. And so I give my clients suggested recipes, and meal plans, and tools, there's a whole thorough guide handbook, going through why it's really important. And so, you know, as we live in a society, we are bombarded with toxins. And you know, we can't help it like, that's just how we live. And so our, our bodies have a two phase detoxifying process naturally built in. But if we can't keep up with our lifestyle, the toxins will just stay and they stay, they stay attached to our fat and build up inside of our bodies. So if we can't get rid of the toxins, then it's really hard to get rid of sometimes that stubborn weight. And so I like to give people an opportunity to just reset and eat really healthy, nourishing foods that support your body. And it's really an eye opener for a lot of people because they'll be used to eating gluten, for example, or dairy. And they'll be also there just for like three days, and they're like, oh my gosh, wow, I'm not bloated anymore. And that's just three days, like, you know, so it's not an elimination diet, you know, I'm not a functional medicine doctor, but it's just quick five days, it gives women a really good opportunity to learn something about their bodies, I think it's a form of self care personally, because you're really just actually feeding and fueling your body the way it's meant to be fueled, and it's incredible how good you feel. On it, you know, the first couple days can be low energy only because we're used to, or some of us are used to having the caffeine and the sugar to keep us going. But after you get over the hump, I mean, it's incredible, the energy the the bloat is gone, some stubborn weight loss. I mean, I've had clients lose nine pounds in five days. It's yeah, it's pretty incredible sleep, they sleeping like a rock. You know, the cravings are gone, their mood is improved. I mean, this is just five days. And so and it gives women you know, a quick win to see that they can do this. And a lot of times, again, making assumptions about yourself, a lot of times women come in like I'm a really picky eater, I don't eat this, I don't eat that I'm, I don't like trying new foods, or I don't have, I don't know how to cook. And so they not not only do they like have amazing physical results, but they actually learn that they are capable of doing these things in the kitchen. So it's, it's a huge eye opener, it's an awesome, quick win, like I said, and it really gets women to understand their bodies and pay attention to their bodies. And not just, it's not just about while you're eating during that week. I also really encourage you know, moving your body and, you know, ways that support you during that during the reset and not over exerting ourselves but just, you know, encouraging breathwork and mindfulness and intuitive eating and you know, I'm saying Don't worry about the calories, don't worry about the macros eat until you're satisfied. I don't want you you know, being hungry is not necessary. I actually don't want you to be hungry, I want you to feel satisfied. And so it's been awesome. Like I've been doing them for two years now. I do them every season. So I'm currently in the fall season right now tomorrow wraps up our fall season. So I'll be doing another one, probably end of January in the new year with our winter one. But yeah, they're just they're popular. They're, I love doing them. They always seem to come at the right time for me, so

Bridget Moroney  49:08

no, no, sorry. I was gonna say do you do them with your with your clients?

Ali Naglee  49:12

Yeah, cuz I really, you know, I want to I want to be I mean, obviously I'm involved but I really want you know, I like to show the pictures of what I'm making. I like I like my clients to know that I'm there with them too and supporting them not just with my words but actually doing it alongside them. And yeah, it's it's great

Bridget Moroney  49:31

lead by example. I love it. Yeah, that was gonna be one of my one of my questions is certainly the the food aspect there but Were there other like, I guess holistic, like you said like meditation sort the sleep it sounds like it's it kind of comes up naturally as a byproduct of just not being so full of gunk.

Ali Naglee  49:51

Yeah, I mean, I encourage my clients to try to get to bed earlier but you know, I'm not there with that. I'm not holding your hand at night. And so I hope that they do but You're right. It's, it's honestly, it's a total natural byproduct product because we are not having caffeine. And it's incredible, like letting your body just relax by itself and fall asleep naturally and, and getting a really good restful sleep and being able to make a decision the next day, because like we talked about before, that's everything. I mean, it's the foundation for you, if you're not getting good sleep, you're not, you know, your digestion is off, you're craving things, you're not thinking clearly you're moody. And so I feel like we really need to make that a priority. And I think a lot of times with, with moms in particular, like you're so busy during the day with kids, and then you stay up at night to get your me times and then you're, you know, it's impacting your sleep. And so, you know, to really encourage, you know, are you really resting? Are you really relaxing? And what are your what are your goals? What's your, what's your purpose, and staying up and just just to stay up just to be alone, like, so. You know, I try to encourage women to, you know, take that time to actually like rest your body because you need it.

Bridget Moroney  51:16

I've said this when talking about sleep there, but people think about sleep is just whatever, hopefully the eight hours, seven to 7 to 8, 9 hours, but it's but it's a 20 I mean, it's it our bodies are on a 24 hour cycle. So everything like you just mentioned, like everything you do during the day is going to impact how you rest at night. And then vice versa, how you rest at night, it's going to impact so it's, it's Yeah, again, just love that approach of just looking at it in a very holistic way. Really quick. Gonna put you on the spot, maybe. But I love I love what you said about like, so yeah, the five day like it's it is a quick win. And and I think it can like cause that mindset shift for a lot of people like you said, like, there's someone's like, Oh, I'm a picky eater. I don't know how to cook. And it's like, oh, I can do this. But as you probably know about me I'm and certainly I know this is part of your your coaching too. But the whole sustainability thing for so I often have this this kind of love hate, I guess with cha-, not that your five day reset is a challenge. But I've seen this just over the years of being a coach in a gym, and it's like, Okay, we're gonna do our 30 Day Challenge. And then on day 31, everyone is just going back to their old ways. And so my question is, how has that been with with your five day reset? Have you have you seen like, your clients taking those wins and carrying it on through the rest of their their life there?

Ali Naglee  52:43

Yeah, that's a great point. Because there are other challenges that people like counting down the days so they can you know, get back to the regular routine? Yeah, I have I've seen Yeah, one of my clients actually texted me recently and said that this is she's currently in this one, she's, this is her third one with me, and she's lost 42 pounds. And she's Wow. Yeah. And so she's kept it up, another one has lost 20 pounds, I believe, since she started and so and another one comes back time and time again, she keeps continuously losing the nine pounds. And a lot of a lot of them. And those are just ones that like I talked to regularly and, and, and have been open with me. And I know for a lot of other clients, they'll take habits that they've learned from these resets and start implementing them. So for me, I'm not about taking away unnecessarily I'm more about like adding in so I go through a whole process like tomorrow, I'm gonna go and talk to them about how to transition out of these resets and different like different strategies even different, like tiers, like what you're ready for, are you are you willing? Can you make this a lifestyle? Is that sustainable for you, if not, here is an option here is Level A, B, C, you know, and so it's really up to them, obviously, but they, at the very least they learn that gluten maybe is something that they should look into or dairy for them. And so that it makes them more in tune about their bodies and forces them to really pay attention to the signals because small things, you know, our bodies can't talk to us, the way they talk to us is by how it makes us feel. And so, again, going back to like just living our life and eating probably the same foods and feeling the same way and blaming it on our age or blaming it on whatever. It could actually just be something as simple as something that we're eating on a regular basis that's causing, you know, our discomfort or brain fog or anxiety or achy joints. And so if anything and again it goes back to that risk reward if they're aware. Then they can choose do i Is it worth eating this for because I know it's going to make me feel like this or Am I going to now just maybe limit it? And so, yeah, it varies, of course with clients. But yeah, I've definitely huge wins through just starting with five days.

Bridget Moroney  55:14

That's awesome. And again, like I appreciate and respect the fact that like, you have that conversation about transition there because at least in my experience, and it's really of by no fault of the of the client there, because there really wasn't any sort of transition from like, the contests that I've seen, like I'm, I guess I'm thinking specifically of just coming from the CrossFit world. And Paleo has been like, was always like, the big fun challenge that people would do. And, and I like that approach of the not taking things away. Like even though like, what you're, what you're describing is what you know, gluten free dairy for that, that that is essentially paleo again, I'm probably just making it like very broad here. But that was always again, it's the language is like, oh, here are the rules. No, this no, that and I learned this from from being a teacher, if you tell kids, no, no, no, no, no, don't don't, don't don't don't don't. Well, guess what? It's gonna make it that much more tempting. So, yeah, just that whole approach of like, we're going to be encouraging you add before you subtract there, but yeah, and then, like you said, having that conversation, you know, versus like, I ate restrictively restrictively like this for 30 days. And it's I can either that, that's, that's the only way I can do it now, versus having that conversation of like, okay, so how did you feel when you didn't have dairy? And, you know, is this something that you want to make a habit or something that, you know, I've heard other coaches say is like, good, better, best, right? Because we live in a modern world, and maybe you go to a birthday party, and there is a cake made with gluten flour, and kind of like what we say, yeah.

Ali Naglee  57:01

So yeah, I mean, you have to live your life. And that's my whole approach. I mean, I, we go on vacation, we base our vacations off our restaurants, like I love to eat, and I don't hold back. And so you know, I feel like it's like, it's a lifestyle, you know, you just, you have to know how to rein it in when you need to, and you know, how to not feel guilty when you indulge, and we beat ourselves up. And then we use exercise as a punishment to it, which I think is a really warped way of looking at it, you know, moving our body, I'm sure you deal with it all the time in your world. And so even on my five day reset, if there is a slip up, I'm like, Do not beat yourself up. This is life. And did you do better than you did yesterday? If that's a yes, you're, you're winning, right? You can't focus on the negative, we're always focusing on what we're doing wrong, we're never actually focusing on what we're doing right. And all the little wins along the way. I mean, I'm guilty of it, too, I need to do a better job of it myself. But we are so focused on, you know, not being good enough, and comparing ourselves to other people. And when we're really like just doing the best we can, and we have to recognize those little things. Because if we're constantly negative and speaking negatively about ourselves, negative things are going to come out of it, you know, and I tell my kids to I'm like, if you think you can do something, you can do it. Like it's just it's everything is about perspective, and everything is about mindset. And if you're doing the best that you can, and you did better than you did yesterday, that's a win, do not even think twice about it. And so yeah, being able to not have an all or nothing approach, I think is really hard for some people too. And I think that's why relying on a scale is also can be sometimes questionable. I don't know how it is in your field. But for me, I just find that the scale, I know there's a purpose for it, but it can just cause so much unnecessary anxiety. And, and it's not always, there's so many other determining factors that contribute to that number. And so I think that basing how you how you look, essentially air quotes on how you feel and how your clothes fit is way more accurate than what the number reflects. And so I try there's some women that have to weigh themselves every day and that's it. They're not attached to that number is just information. That's my help my husband is too and he doesn't even it's funny to me that he weighs himself. It seems like it's just information. I'm like that for me, I can't do that because I remember how it used to be for me like years and years and years ago and so I just know not to do that because I know even though I know better, I I know that will cause anxious thoughts and you know, just it'll just send me in a different direction that I want to be so

Bridget Moroney  1:00:02

No, that's a good point. And I think just I mean, there's, there's so many things in health and fitness in general that, that people base their, their worthiness around like certainly the scale weight, but I'm even thinking like, just in the world of fitness, like you look at someone lifting a certain amount of weight and it's like they're better than me and, and versus like looking at what you can do and things like that. And yeah, there's, there's definitely, again going into like the challenges with just mindset there, there's just there's a lot to pick apart. And then

Ali Naglee  1:00:39

the comparison, these are just a whole nother, if I even think back to where I was five years ago, I would be shocked, you know, and like I said, I get excited thinking about where I'm going to be in five years to and now I'm, you know, understanding that it's, you know, again, going back to the progress and the transformation, and that's where you become, you know, a stronger, better version of yourself.

Bridget Moroney  1:01:08

We measure these things on the er, society wants us to measure these wins by the weight on the scale or the weight on the barbell, but it's like, how are you feeling? What choices are you sleeping? Like? How confident do you feel? And I guess and I guess that's kind of kind of it to you're talking about, like with your five day reset. I think like if someone messes up on a day, like it's no big deal, or trying to find like the wins there, like, one practice that that I've that I enjoy. It's in one of my journals, it's you sit down at the end of the day, and you're like, what was what was the win? And what did I learn? So like, maybe I didn't, because again, like I just like so many of us, I struggle with this, too. It's like, oh, I didn't do this today. Again, going back to that I that idea of balance and the expectation that you should be able to do everything but you don't get to so but what was the when that came out of today, oh, well, I maybe I didn't crush my my nutrition, whatever that means. But I took a 30 minute nap there to because my body really needed to rest. And that's that's amazing. Because, again, there's so many of us that don't take care of ourselves this way.

Ali Naglee  1:02:23

Yeah. And actually admitting when you need rest is really important because I think also with women and mom guilt comes with the you know, being a martyr and you know, sleep is for the dead type of talk. And it's like, no, like, please this for now you need you need to learn how to rest your body. So you are the best version of yourself. So yeah, being able to understand your capabilities and your places to say no, and creating boundaries is really important. And also part of you know, my my coaching to be part of a lot of people's coaching practice, because it's really, it's really hard. It's really hard for a lot of people. It was hard for me to but you know, it's make such a difference in your life. And then if you're not happy if you don't feel resentment, if you don't feel like your pulled, and you don't feel like you're treading water, you're going to be able to sustain the goals that you or meet the goals and and maintain them.

Bridget Moroney  1:03:31

I think so many people think that health care and health care, self care is like sitting in a bubble bath. But

Ali Naglee  1:03:38

yeah, that's another discussion we can talk about. Yeah. And I mean, if that makes you happy, great. But I mean, when I think of self care first I think of eating well taking care of your body taking care of your mind. And then of course you know taking a bubble bath but that helps relax you're getting massage or getting your nails done up looking down at your nails makes you I mean there's so many things but we can't you know, but if you're like a regular manicure getter, let's say but you're not actually taking care of your mind or your body. Like maybe we should look at maybe skipping a month or you know what I mean? Like it's just but again, you have to really take a good look at your life and figure out what your what you want from it, you know and so it's hard to do on your own I think

Bridget Moroney  1:04:31

no, I completely agree and you know, again, having you know being a coach myself but also having been been coached by by several others there. It's it's always helpful just to have that outside perspective. And also just, it's amazing what will come up in in an actual coaching conversation. As a coach, you'll just say something kind of off the top of your head and somewhat and that's always one of my favorite moments too is like when someone's like, oh, I never really thought of it that way. A like, oh, well, let's explore that. So yeah,

Ali Naglee  1:05:04

yeah, yeah. And when you said that it made me think like when I was one of the women, actually a couple of women in this current reset their new a lot of them are repeat resetters. But these women in particular are new and like, wow, I never thought I just assumed even though it's funny, like I'm always saying when I'm promoting these resets, like you're not going to be hungry, we're not counting calories, we're not tracking macros, like I promise you, you're going to feel satisfied. They still thought they were going to be hungry. Believe that. And they're like, I, I'm full, like, I can't even believe how much food I'm eating. And I'm, it's delicious food too. It's not like you don't feel deprived, because it's learning how to cook in a really, really delicious way. That's also very self serving, very supportive to your body and making you feel good, too. So you just made me think about when I'm talking about that

Bridget Moroney  1:06:04

random question, but where do you do you? Do you come up with your own recipes? Or do you have like,

Ali Naglee  1:06:09

No, I actually invested I mean, I love to cook, but I'm the worst at, I just put things together. Like I don't write things down. I can estimate but if I'm gonna have people like invest in my reset program, I want to make sure I have, you know, legit recipes. And so now I invested in this program, another health coach, Julia Sarver who's created this program, and so a lot of coaches have invested in it and run it in their own ways, their own practices in different formats, too. And so yeah, they she created, I think, with the help of possibly I could be wrong, but a dietitian and maybe other health coaches and a cook or chef. So there, and then I have bonus recipes that I give to clients to createed from that clean life. Have you heard of that? No. Yeah. Yeah, it's really it's really good. So that way, I know that the the recipes are accurate. That yeah, and they're really delicious.

Bridget Moroney  1:07:20

One of my favorite, she's not a coach. She just I guess she just started off as a as a food blogger, but her blog and her cookbooks now are called a Skinny Taste. I think her name is like Gina Gina Homolka. Yeah. Which I don't I mean, I'm not I'm not a super fan of the word skinny. Yeah, but but I do love her rest of her recipes are like, what made me a believer as I want to think it was like, i don't know football tailgate or something like that one day, and my friend was made buffalo chicken dip. And I was like, This is really good. And she's like, Yeah, and it's not as many calories as you would think. So I don't know I I like some of her recipe. I think what I like about is just that it's like, just very simple and things like then I'll do like my own spin on it. Because she'll use like a lot of fat free stuff. And oh, yeah, that's not necessarily my jam. I'm like, you need the fat you need. You need some fat in your Yeah, in your but It's it's just yeah, all the stuff is like under whatever you call, like 30 minutes, or at least the way I cook it is under 30 minutes, but I think she also had like a dietician, advise her. But yeah, I'll have to look up. Oh, go ahead. No, go ahead. I'm just gonna say I'll have to look up the one that you recommended there. But um, yeah, it's,

Ali Naglee  1:08:39

um, it's a platform for health practitioners. No, yeah. I'm sure you'll be able to get in there. And, yeah, I think that again, if we're going back to misconceptions, I think there's a lot of misconception on healthy food that it's not filling. It's not satisfying. It's not tasty. I mean, I've surprised by my, when I'm on my resets my family eats what I eat, you know, though, and I have two little boys. It's, they are meant to be family friendly. They are easy, they're meant to be easy, because I don't want to add more stress, you know, this week. Because, you know, I feel like a lot of people get anxious, especially if this is new. They're cutting things out. And they're, they're not used to it. It can be it can cause anxiety. So I talked to my clients about breath work and breathing through things and go over different types of breath work. But yeah, getting back to the recipes. Yeah, it's it's all about ease. It's all about feeling satisfied. Because if it's not, then you're not you're just going to be looking for a quick fix, you know, so, I think it's really important to make sure that people know that healthy foods can be super filling, and comforting even and that's why I do them each season because each season you get recipes that are you know, seasonal produce. You know, they look around, you know, so in the fall and winter, you're gonna have like more and more warmer comforting foods. And then the spring and summer, you know, more fresh produce and more cooler types of foods. And of course, everything is customizable. And you don't even have to follow the recipes. If you just want to follow the guidelines. It's super easy.

Bridget Moroney  1:10:18

I think that's a great point that you brought up to about just misconception around healthy eating and everything else like that. And you emphasize not starving yourself there. And that's something that I that often gets brought up or I've seen with like nutrition clients is like, I'm eating, I'm eating more food than than I have before. But I'm losing weight well, just because when you're eating whole foods and vegetables and things like that, the volume of food goes up. So you do so you're not starving yourself. Right, but you're still eating less calories. Exactly. Yeah. There's another coach out there that I realized her name is EC Synkowski. And her website's like optimize Me Nutrition, but she has her own, I guess nutrition challenge. She calls it the 800 gram challenge. And it's and she's like, like, all sciency too. So it's based on research where I guess like people who eat 800 grams of fresh fruits and vegetables daily, which is basically about like, six, six cups of fruits and vegetables. Like, you're all cause mortality goes down significantly, like cancer, diabetes, stroke, heart disease, all of that there. And again, it's like she doesn't she doesn't restrict, like, if you want to eat some ice cream tonight, then then go for it. But the one rule and she has one also called lazy macros, where it's the 800 gram challenge. But then you also focus on getting your protein requirements. But what as as I'm sure you're you're probably thinking already, what ends up happening is you don't really eat all of the extra stuff because you are so full, and satiated from eating whole foods, especially fruits and vegetables. And it's not that many calories either. That's like talking about like fruits, especially people like to demonize fruit and things like

Ali Naglee  1:12:05

that. Yeah, no, no, it's the whole food. It has so many vitamins and minerals. If it's real, there was a I forget who said the quote, I want to say it's Dr. Ayman, but I could be wrong. And it's like, you want to eat foods grown from a plant? Not from a plant. Okay. I think I got Yeah, okay. Yeah. So it's like, you know, stop stressing about fruit sugar, you know, it's like the added sugars. The problem is the artificial sugar. That's the problem. It's not real food. That's the problem, you know. And that's the problem that people stress about, and they stress so much about, they stressed about the wrong things, again, and that, again, goes back to misconceptions and misinformation and and, you know, so many conflicting opinions out there, which is hard to navigate for somebody that is not in the space, you know, so I don't, I don't blame people. It's really stressful. And then when you're stressed out, you're like, forget it, you throw in the towel, and then you know, and then for a lot of people, they're like, Okay, well, I had one bad meal, I might as well eat poorly the rest of the day. And that used to be me. So I understand that, that you too. Yeah. So I understand fully how that feels. But now I try to get clients to look at it as you know, break up your day. Like if you had one bad meal, that's just 1/3 of your day, you have two other meals, two opportunities to make it better and you're gonna feel so much better. If you choose better on those meals that a few throw in the towel for the whole day. Think about how you're gonna feel the next day. Know if you want to feel guilty and regretful or do you want to feel proud of yourself for for making better decisions and I think a lot of people too they stress so much about having that cake or an even extra piece of cake. And it's like the stress sometimes it's worse than eating the cake. You know what I mean? Oh my gosh. Sometimes you just have to indulge like it's human nature, you have to eat the cake. You have to have the cookie, you have to have the second slice of pizza. Okay? You just know not to do that every single day, you know,

Bridget Moroney  1:14:08

using I guess a sports analogy, something that I had heard that I thought was was really clever and it kind of goes along the lines of like you know, like you said like you're dividing up your day so if you think about like so many different sports like football basketball there's there's there's quarters or halves there and so how many times in whatever sport it is a team is quoting what that quote unquote I'm saying quote unquote, for our lives you're not there's there's no win or lose in life. You just are but but how many times in sports is a team down at the halftime and then they come back to to win, right? Like there's always an opportunity to course correct there.

Ali Naglee  1:14:51

Absolutely. Is a great analogy,

Bridget Moroney  1:14:53

or a great visual visualization talking about like, oh, I, whatever, had a cake for breakfast. I don't know, that just came up I had a cake for breakfast. So screw it, I'm just gonna, like forget about the rest of the day. A great visualization that that I had heard that helped me was if you dropped your phone on the ground, and there was a little chip in the corner, you wouldn't just sit there and like smash it with your foot. Yeah, they're good. Yeah, yeah. So but but it's so true. And again, like it like like you brought brought up like, the stress and the guilt and the the beating yourself up over whatever it may be, is so much more problematic than the actual indulgence there, especially as we were talking has, we've been talking about, like this whole podcast episode, like how these things, you know, accumulate over time, and you know, they add up.

Ali Naglee  1:15:55

Yeah, and that's just mom guilt just just feel guilty in general. And it's like, if you're gonna eat the cake, enjoy every single bite of it, you know, don't rush through it. Just enjoy every bite, you know. Yeah, like, it's

Bridget Moroney  1:16:08

a good point. Yeah. I love that. Well, this has been a really great conversation. We've yeah, there's I've thoroughly enjoyed everything and thank you so much for like, just sharing just everything about how you help your clients. You know, talking about like, like we said, mom guilt and just those mindset shifts, and I really love the values aspect and then telling us a little bit more about your five day reset there. It's been it's been really great for anyone who does want to if they are interested in the five day reset, you said the next one is going to be in January, which this this episode will definitely err well before then. But in the meantime, like if they want to reach out on social media or website like how what is the best way to get in contact with you?

Ali Naglee  1:16:53

Yeah, absolutely. Well, thank you so much for having me, this was an awesome conversation, it flew by I can't believe I know, we've been talking for this long it's Awesome. So I really appreciate your time. My Instagram, I'm more active on Facebook, I have a private Facebook group called a healthy her way together. So healthy her H ER not ie R. And that you can join women only my IG is a healthy her way I website and say healthy her way. And you can email me at Ali at a healthy her way .com. And yeah, you can if you want to get on my email list, you can just go to my website. And that's what I'll be promoting my next reset usually on my on my social media platforms and my email list. So and if you want more information on private coaching, just contact me there and we can set up like a free 30 minute discovery call to see if you know coaching is right for you.

Bridget Moroney  1:17:50

Awesome. And since we are getting into the holidays, like what would you say like if anyone is on the cusp there because I know everyone wants to wait until after or they think they should wait until after but like we've talked so much about just the holistic approach and just living life. Like if anyone's like, I'm going to wait till January, what would you say to like, get it?

Ali Naglee  1:18:09

Yeah, I totally get it. But I also think that there is something to be said about having a coach through a really stressful and anxious time, especially if you feel like the holidays just set you back, you know 10 pound or if weight loss is your goal if that if weight gain is a big stressor for you during this time of year, it would be really beneficial to have somebody guiding you. And yeah, I just think that having that support during really stressful time is really responsible almost even and so if you're able to do that, I highly encourage it. And so yeah, I'm absolutely willing to talk at any point with anybody about scheduling that I do understand why people want to wait too but I always think that it's better to you know when you want to when you start a New Year and that's one of the reasons why I love doing these fall resets is because you almost feel like you have like a really good foundation or understanding as we enter this really crazy time of year between Thanksgiving and you know all the you know the Jewish holidays and Christian holidays and all the holidays you know there's tons of foods and tons of sweets and so if you can feel like you're already ahead of the game before New Year's Eve starts when it'd be amazing to have a different resolution for next year you know focus on something else rather than the same old let me get back to the gym I may lose you know the weight that I gained last year and so if you can if you need help with that it'd be awesome idea to look into getting a coach to help you through that and to guide you.

Bridget Moroney  1:19:45

I love that completely completely agree with everything said there. So this was this was a really awesome conversation. Again, thank you so much to Ali for for being on here and just sharing all of your experience In your thoughts and your advice and knowledge with us, it's really was a great experience.

Ali Naglee  1:20:06

Thank you. Absolutely. My pleasure. I really appreciate your time.

Bridget Moroney  1:20:14

All right. That's all for today's show. Thank you so much again for listening. And be sure to head over to aspire to coaching.com backslash podcast to check out the show notes for today's episode. There, you'll find some of the links we've mentioned on today's podcast, as well as some of the previous episodes we've done. And while you're there, please make sure you sign up for our show updates. I am always updating the show and bringing in bonus content. So you do not want to miss out on any of that. One last thing. If you loved this episode, and you think a friend would really enjoy it as well, grab the link and share it out for me please, it really does help spread the word of this podcast and the topics that we discussed on our episodes. And at the end of the day. My goal is to empower as many people on their performance journey as possible. Thank you all so much again, and we'll see you next time.