Live Coaching
How Keeley is going to shed that baby weight
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October 30, 2020 - Episode #35 - Live Coaching - How Keeley is going to shed that baby weight
Hey there! It’s Jennifer Pickett, your host, your health coach and your friend. I’m so glad you are joining us. Today is a podcast bonus with LIVE coaching! As a Dietitian turned Functional Medicine Health Coach, I empower women on their health transformation. And, I’m finding that there are so many misconceptions about health coaching. I’m doing this so you can get an inside sneak peek of what it looks like to work with a health coach. This helps you gain perspective of what it feels like to have someone in your corner to help you identify those obstacles and mindset blocks that are holding you back from your healthiest you. Today, I'm talking with Keeley McGee. She is a new mama to the cutest, 7-month-old little man, Lovell. We discuss how to lose that baby weight including meal prepping, food choices and accountability! Listen in for ideas and inspiration! Coaching is a personalized strategy and if you find yourself needing some help to get you jumpstarted, I’ve got your back! Consider booking a one-hour virtual coaching call. I want you to get the customized help you need. Go to https://www.inspirehealthyharmony.com/coaching.html#/ Read Full Transcript below Where else to listen: (note: Google is only available on android devices)
FULL TRANSCRIPT October 30, 2020 - Episode #35 - Live Coaching - How Keeley is going to shed that baby weight Jennifer: Hey there. It's Jennifer Pickett, your host, your health coach and your friend. I'm so glad you're joining us today as a podcast bonus with love coaching. As a Dietitian turned Functional Medicine Certified Health Coach I empower women on their health transformation. And I'm finding that there are so many misconceptions about health coaching. Many people think that it's a rigid environment where you're given very strict guidelines about your diet, and you're made to feel guilty and ashamed for how you've treated your health. In the past functional medicine, health coaching is different. It's about empowerment and encouragement or recognizing your strengths and helping you identify those obstacles that are holding you back. So I'm giving you an inside sneak peek with this bonus podcast, featuring live coaching, keep listening. And if you find yourself in a place of needing some encouragement and support, why don't you consider booking a one hour virtual coaching call? I want you to get the personalized, help and support that you need. Go to inspire healthy harmony.com and click on the coaching tab. Now let's get to the live coaching. All right. It is a new day. And like I said, this is live coaching and I'm joined today back Keeley McGee. So I'm so excited. She's joining us to get a little bit of health coaching. How are you Keeley? I'm doing well. How are you? Good. Thanks so much for coming on. This is, this is exciting and it's fun, a little something different, right? Keeley: I'm so pumped. I'm so excited that you asked me to do this. Jennifer: Uh, so I have to ask you at the beginning, what are you, uh, let's discuss some wins. What are you doing to, uh, to kind of promote better health? What are, what are you doing for self care that you're kind of proud of? We want to celebrate those Keeley: Well. Okay. So as you know, and if anyone else who's listening does not know I had a baby in February, um, right before quarantine and I had gained 95 pounds with him. Um, I, we started off around the one 55 range and I was two 49 when, uh, um, went to the hospital to deliver him. So since then I have gotten some, my neighborhood girlfriends together and we work out every morning, Monday through Friday at 5:00 AM in my, on my back patio, social distance. Now Jennifer: Girl, that's amazing. And congratulations on your little one. He's the cutest. I love following you on social media, because that is the cutest kid, those cheeks, that smile, like he's just yummy. Keeley: Thank you. Thank you. And with the, um, everything I've been eating a little bit better, um, and I've gone, I'm down to fluctuate between the 202 Oh five range right now. So I'm about 45 pounds to 50 ish down and I've got a little bit longer to go. Jennifer: Well, I'm really proud of you. And you know, I love how you rebounded. I mean, it sounds like you've done a great job of first of all, recognizing the need, okay. I need to be moving. That's going to be good for your physical health, but also my mental and emotional health. Um, and so you're doing that with your friends and maintaining that social distancing, but that community is huge. Like that is massive. And I think most people don't realize that that's more of that. That's the important parts of our health journey. We're going to be more successful if we do that with someone else. So I love how you you're, you've got the exercise going and the food, like you're, you're really tapping into that. And you're, you're clearly making some great progress here because you've already lost 45 pounds. Um, so those are your wins. What is something that you're struggling with a little bit that you want to make sure that we really address during this coaching call? Keeley: We really need like accountability and help with my meal prepping because I just will start, you know, going strong and our meal prep for a whole week. And then by the end of the week, I get busy and tired and things come up, whether it's the pumpkin patch or, um, I need to clean the house before, um, my grandmother comes over and then I'll lose sight of the next week's meals. And then before I know it Monday's here and I don't have lunch for myself or my husband and we really thrive off of pre-made meals. Um, and it just goes into a spiral of like ordering my groceries where it becomes more expensive and I just really need a day. Like, I think that a plan in a day that I execute things and I just need help with that. Jennifer: I like that. Okay. So let's kinda brainstorm that, you said that you do great with when you have a plan and you love, you do like that feeling when you have things that are prepped ahead of time and you need that for a busy schedule. I mean, your husband is a physician and you've got a new baby. So like, time is of the essence, right. This can't be too complicated. So as you're looking at meal prepping, what does that look like for you? Like, what is, what works best for you Keeley: Right now? Are you talking about like each day's meals? Like, what does it look like? What I like to eat? Jennifer: Yeah. Or actually like the prepping part. So let's look at the prepping part first. Like, what is that, what Le what does that look like for you when you've done it in the past? And it was very successful? What did that look like? Keeley: So I was, I have all my containers out and the day before I'll go through, or the night before, when I'm up at 2:00 AM, I'll go through and I'll write out everything we're going to have for the week. And I measure out the quantities and how much we should have based, based off the food groups and, um, what our goal is. And then usually I just need help with somebody coming to watch the baby. Um, so I can just knock it out without being distracted. So I think that's part of it is multitasking is something I struggle with. So laying everything out and then just knocking it all out within one day, um, lunches and dinners breakfast. We do, um, protein shakes like milkshakes in the morning, and that works well for us. So, and my husband, he likes to have a full breakfast every morning. Um, it's an expectation, but it's not from me, so he'll make it for himself if I don't. So that's kinda nice. Jennifer: Okay. That is nice. That is nice. And I heard you say you struggle a little bit with multitasking, and I think you're seeing now, um, what all of us mamas have, uh, have experienced the exact same thing. We're trying to get a lot done at one time. And the more we try to get done at one time, I think the more we find that we're not getting anything done and it's frustrating, but also we get a little bit discouraged in ourselves. Um, I know, you know, one tip that I've, that I've tried to get better at because I've always prided myself on, Ooh, I'm going to multitask. I'm going to get a lot done at one time. Um, and then I got really discouraged. So instead of trying to get a lot done at one time, I tried to take it like, okay, what's one task that I can, you know, be all in on and get that done so that I can move forward with other tasks and try to get one thing done at a time. So what would that look like if you're just concentrate on concentrating on your meal prepping, you said that you would get some, uh, childcare help, which that would help tremendously. Is that possible for you to get somebody to, to watch your little man while you're prepping your meals Keeley: Yes Jennifer: Good. Good. Um, and I like how you referenced earlier, even just writing down your meals. Um, so would you do that, like on a Sunday, for instance, when would you do that? What's the ideal day to do that. Keeley: A lot of people prep on Sundays, but it just doesn't work for me because the weekends is when my husband is home, if he has like his shifts off. So really I think what needs to happen is maybe Thursdays I plan and then Fridays I shop because I just want to avoid humans when it comes to before. COVID, I just don't like running into a ton of people while I shop. Um, so maybe do Thursday plan and Friday shop and that way we're set for the weekend. Cause I feel like we run out of food for the weekend and then kind of scrounging back. Jennifer: It's such a good plan. And you referenced a few things I wanted to touch on here. First of all, um, you're the, it's that level of self-awareness and okay. Here's what works for me. Here's what doesn't work for me. So like Sunday night, even though that might work for others, it's not working for you. That's not very realistic. And it may be taking away from some family time. Your husband is home on the weekends. Um, and also recognizing that there is no one size fits all. Wouldn't you agree? There's just no one size fits. Keeley: In my situation, I stay home. Full-time time with the baby. So I used to teach and my weeks would look completely different back then when I was teaching it didn't have a baby, but now that I stay home, everything's shifted. So trying to balance that and find our new normal is so important right now because I'm lost. It's not Jennifer: Exactly, exactly. And just having a plan again, starting with that, self-awareness what works for me and what works for me may not work for everybody, but work what works for me and then identifying, okay, I'm going to have Thursday to plan writing everything out. What do those meals look like? And then Friday I'm going to shop and, uh, wouldn't you agree that it just goes easier when we have a plan before we go into the grocery store. Keeley: Amen. And you know, Publix now has pickup and I don't think it's too much extra per item. They don't do delivery costs or tip because it's a public employee. So I'm starting to find that as a great resource. So I can just go pick up the groceries. So it's less time in the grocery store. So I have the energy to come home and make the meals. Jennifer: I love this. And again, you're listening to your body. It's that self-awareness and it's taking advantage of some of these time-saving hacks and tips. It’s mom hacks, right? I mean, I'm loving over here. I'm loving, you know, Instacart and grocery delivery. It's just saving me a lot of time. Cause I, I kind of get distracted in the grocery store and I'm analyzing things and I might take pictures of certain food products for my clients. And so a very short trip turns into a very, very long trip, but I like how you're kind of conserving your energy too. You've seen that this not only saves you time, but it saves you energy. And that's really important right now because you only have so much to go around. This is a, it's a, it's a challenging time because you're maybe not getting as much sleep as you need, is that right? Yeah. Keeley: Is very accurate. Jennifer: Um, so having that plan on Thursday, doing the shopping, the grocery pickup on Friday, um, and using those containers. So do you find that there would be any obstacle to, uh, to kind of reaching, to kind of putting this plan in place? Um, I know that, you know, if you like to have things on hand, you'd like to have it in the containers. Is that still realistic for you? Does that work for you? Are there any obstacles that you foresee? Keeley: It really works because it's convenient once it's all done. Um, I got a fatten my husband up a little bit though, because every time we're around, his parents are like, you've lost weight. So I think the key is making sure I might pack them in some healthy calories for my husband, but me not having FOMO that I'm missing out on the calories. Um, cause right now we eat about the same, which is probably it should shift a little bit balance. Jennifer: Well, uh, let's kind of talk about that a little bit. Cause I think that is a really hot topic as we delve into calories. So tell me like your understanding of calories, like what your thoughts are when it comes to calories for you, calories for him. Like how do you look at calories in general? Keeley: So I have a program that I use, um, that it basically gets your baseline of what they think you burn and you do all these calculations and then it puts you in a range of a plan, a B, C, or D, and then you take that range and then it just tells you how many servings of different food groups you need. So it's not necessarily that it's like I'm going to, um, eat within this calorie. Like I'm not consciously every day thinking about my calories. It's am I eating enough of these food groups? And they just happened to equal what I need to either lose weight or maintain weight or gain weight. Um, so it's more like a balance, uh, like I guess you could say, Jennifer: I love that. And I love that balanced approach. You know, I think, uh, there's just a few misconceptions about calories. Um, and a lot of times, you know, some people think that, uh, calories are all created equal. And I think you've seen because you have an understanding of that balanced plate, the calories are not created equal. You know, the calories that we're getting from real food are so much more beneficial to our bodies than the calories that we're getting from processed foods. So, you know, some things might be higher in calories, like an avocado, that's a really good, healthy fat, but it's higher in calories because the calories come from fat. Well, that's a much, much better choice than you know, 100 calorie snack pack, you know, that just happens to have really good marketing and professes to super healthy. So, uh, that's, you know, that's kinda, my that's always, my, my go-to is explaining that calories are not created equal, but it sounds like you've got a really good feel for this and you're focused on that balanced plate. So as you talked about like the food groups and, um, and a balanced plate, what does that look like to you and what sounds good to you? Keeley: Well, I'm a volume eater. So like when it comes to vegetables, I can have a lot of them. So, um, what I need is, uh, lots of veggies, so, and eating more of my carbs with high fiber in the, and, and like in the afternoon, like early afternoon is that can sustain my energy throughout the day is my struggle because I like to eat it throughout the whole day. Um, but I feel like I need that energy more in the mornings and the afternoons. So I should balance my plates that way. Um, sorry, tell me the question again. Jennifer: No, you, you answered it perfectly. Um, I love your perspective and you said that you're a volume eater, um, but I love hearing you say it. I almost, you know, jumped up and down and cheered. Um, you know, you, you see, Hey, I can eat a lot of vegetables and I think that's the thing is there's nothing wrong with eating a lot of those good for you foods. And that's what satisfying. And we want our food to be satisfying. It needs to be enjoyable. Um, and I think you've certainly seen that. And I like how you're filling up on vegetables. I will point out for our listeners that you had, everyone has very unique nutritional needs. And because Kaylee is a brand new mom and her body is still recovering. Um, and she's in the middle of breastfeeding and she's taking care of a little one. Jennifer: She has unique nutritional needs. But what I love about this Keeley is that you've been proactive and you're on top of this. And you're thinking through these things, you're not just letting it happen. You kind of have a plan. So I love how you've, you've really kind of talked about this today and, and just kind of given us, uh, a little view into what's going on with you guys. So is there anything else that you think we need to address as we talk about moving forward, you did reference accountability earlier. So what would accountability look like for you when it comes to, um, uh, food preparation and meal prep? Keeley: This might sound like a little crazy, but I post pretty much everything I do on Facebook. They keep me more accountable because that's just a way that I can feel not so bad, but validated that what I'm doing is being acknowledged because I feel like sometimes it goes throughout the day. So people who are also interested in food and you like it, or people who are trying to get healthy, may send encouragement where I can do the same. So I kind of use that as a platform because in my inner circles, not always interested in the same thing. So finding, reaching out with that outer circle is kind of fun because I get some of those things. Like I can be proud of myself because I did this. So I'm not, um, we're motivated by being around other people. I'm a very social person, so I should do it for myself, but you know what, it's okay. As long as it gets done, it gets done. Jennifer: Yes. Again, it's that, it's that self-awareness of what works for me. It's mindfulness of, okay, this is what works for me. And you clearly said, Hey, I'm pretty. And, and watching you on social media, which is the main place we're because we're in two different States. You're very, you're also very vulnerable and open on social media, which I deeply appreciate. And you're just so funny. I love your sense of humor and I love how you're using that for good, because you're using it for accountability. But also I want to encourage you to keep doing that because you're encouraging and empowering others and people are looking at you and they're saying, you know, what, if she can do it, I can do it. Or, Hey, that's a really good idea. I'm going to do the same thing. So it's helping you, but it's also helping others. And man, that's a win-win across the board. So good job. I think that's absolutely amazing. Keeley: Thank you. It takes a village and you know, my life is, we haven't really great, but you know, no one's life is perfect. So I always want to make sure people know that they're not alone and we can do it together. So I appreciate you notice. And that makes me feel good. Jennifer: Good, good. Well, to add, just want to, I just want to thank you again for coming out, just to recap our kind of action plan. And this is, of course I remind our listeners, this is a mini session. You know, this is a, could be a very, very long session. It's just a mini session to give our listeners a snap, a snapshot, a sneak peek of what happens in a coaching assessing. So, um, I love your plan of, uh, planning on a Thursday, shopping on a Friday, using the time hack of picking up those groceries and maybe even getting some childcare to help you out so you can, you know, get it done and stay focused and maybe not necessarily multitasking, but one thing at a time. And then sticking to that balanced plate, really focusing on the vegetable intake, cause you're getting so many good nutrients that are supporting your system. Um, it's also helping your body reduce toxicity by the way. Uh, and I love how you recognize the importance of where your calories need to come from. It needs to come from those really good, healthy, real foods and not processed foods. And then finally the accountability section and making sure that you're holding yourself accountable by putting it on Facebook and you're helping yourself and helping others. I'm proud of you and your plan. How do you feel about your plan and moving forward? Keeley: So great. You're such a great inspiration and kind of helped me clear my thoughts. I appreciate it. Jennifer: Good. Good. I think most people don't realize that health coaching looks a little bit more like a conversation with a friend, like a really good brainstorming session. Um, so, um, I'm glad you, I'm glad you said that. Um, so guys, thank you for joining us, Kelly. I appreciate you give that little one, a big hug from me. I wish I could see you guys in person. Um, but I appreciate you coming home. Keeley: Thank you for having me. You’re great Jennifer: Well guys. If you see, this is what a coaching session looks like. If you're sitting there thinking, uh, need some accountability and need some support, I know what to do, but man, I am a little bit overwhelmed and I don't know how to get started. I've got the help you need. Check out the coaching [email protected]. And I will see you soon. So until we need again, you guys have a healthy and happy day. Bye y'all. Coaching is a personalized strategy and if you find yourself needing some help to get you jumpstarted, I’ve got your back! Consider booking a one-hour virtual coaching call. I want you to get the customized help you need. Go to https://www.inspirehealthyharmony.com/coaching.html#/ |
