Prática de Shadowing: catch-up & QA - Aprenda a falar inglês com vídeo

Good morning slash afternoon let me just adjust us here.

I thought we'd do a bit of a catch-up and a bit of a Q&A.

It's been a hot minute I feel like since I've done any proper Q&A

so I asked you guys over on Instagram what we thinking, what's the vibe, what's the chat,

will we have a catch-up so if you're at the gym, on the treadmill, driving in your car, chilling on your couch, whatever you're doing to watch this, thanks for joining.

I said we're going to post every Thursday and here we are

and I just love YouTube I love it so much

and thank you to those

that still support me I've been here for 10 years very inconsistently

but I want to build this community back up

and actually have a nice YouTube vibe going on

so we have a bunch of questions and

that didn't even scroll a bunch of questions here

and they're very random they go from like life to pregnancy

to motherhood to fitness to food to generally all of it

and combined so I think that'll be fun so chill out listen up

and basically let's just jump right in

if you're new here please make sure you guys subscribe

and welcome to my corner of the internet

so number one in fact see before we actually continue please comment down below for those of you

that have been around for a while or even those

that are new um what's the vibe what content do we

want to see like i've said to you guys before like i absolutely love youtube

and i very much watch people's weekly vlogs I like to know what people are up to

and it's a bit bright I like to see people's lifestyle

um and all that kind of thing so Steph tied it up

so let me know um if there's anything specific you guys want to see

or if you actually like more of the specific content

so like white in a days or days of eating

and training or things like that you know let me know

so we're just going to read these like as they are

I'm not even going to do any kind of order

or like break them up we'll just like go for it

um okay this one is do you walk on rest days on rest days also 10k steps

so i don't actually have a step goal i don't try

and do 10 000 steps a day i couldn't tell you how many steps a day

that i do i just try and get out every single day

and do a walk and that's only more so

because of my two children so i have two a three-year-old

and a seven-month old and putting them in the double pram a to put freddie to sleep who is the seven-month-old

and to put them to sleep

and to get out get fresh air we live near horses

we live next to fields we go they walk up like kind of back roads

and hills and all the rest of it and go

and see cows and horses and it's more

so also for them to get outside i'm also pushing what is totaling like 20 kilo between the two children

and the pram it's more than that it's probably closer to like 30 kilo

and it's just out it's just fresh air obviously i can't do it every single day

because we live in Scotland and it rains a lot

but aside from that we try

and get out every day for at least half an hour

40 minutes preferably an hour it probably averages about 40 minutes

and it honestly just depends this weather keeps going like sunny and nice and bright and then it's going all dull

and so the lighting's probably going to fluctuate a lot um

so and I just try and do that every day

or most days it's not only on training days

or only on rest days or anything like

that I don't look at my steps as that

because my steps like I said I don't really have a goal it's more

so just trying to move every day and trying to get outside

and try to get fresh air

and like I work from home I have two children at

home every single day every single minute of every single day

um sometimes I'm just like I need out the house

and what I do is go walk um a lot of time I sometimes do it during the day

when obviously I'm here with my children myself and I'm working I need to put them to sleep

other times it's when Adam comes in from work we'll maybe just go a big walk before dinner

and things like that um

but yeah I try walk most days how do you manage two kids

and a gym routine okay number one I have not been to the gym in over two months now

because I've got a really bad back injury

but we're close to going back I think within the next two weeks I can go back thank goodness um

but normally my gym routine now um with the two children is I go in the evening um

so I only go to the gym four days a week I'm saying only

but four days a week I'm not I don't go every single day um

so we I normally try and do like Monday Wednesday Thursday

and then a Saturday morning

so the Saturday morning you know we're all here I get

up we have breakfast sometimes I don't have breakfast sometimes I just have like a bit of fruit

and go to the gym like kind of as early as possible it's normally maybe around like nine ish um

which isn't early but obviously on a Saturday it's kind of early

and then go to the gym it's literally 10 minutes away

I train for like 45 minutes it's 10 minutes back

so I'm out the house for just over an hour I

have a partner he is here Adam is here obviously with children he's a parent

that lives in this house and obviously not everybody has

that some people are single parents some people's partners work like weird shifts etc

so Adam goes to the gym in the morning before work

every day he wakes up in morning at like six goes to the gym for like quarter to seven

and then he's out there for quarter to eight he's in work by half eight that's his routine

and then when he comes home from work

um on those three weekdays I go to the gym

so he comes in I'm ready for the gym I just

get out the door go for the hour come back

and he is at home with his children that is it um

if you're also like kind of asking on top of

that like mentality wise

because right now like my sleep score last night for example

75 not great my sleep has been really bad em like for example

100

so freddy does not sleep well during the night at all

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he woke up one two three four six times last night why

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why i was awake for a total of one hour

103

and 46 minutes my deep sleep was 42 minutes

104

so it's not looking great right it's not looking great uh

105

i went to bed at i actually was in my bed for half 10

106

but never really went to sleep till 11

107

and then woke up at 7 40 but that's

108

which sounds like a long time like that's a good almost

109

seven hours sleep however I was awake for like nearly two hours of

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that so that's where we're at um

111

but I'm not going to the gym in the morning a

112

because Adam goes to the gym in the morning before work

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and b I couldn't because Freddie doesn't sleep during the night

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so it's literally it would be impossible for me to get up

115

and have any sort of mentality to go to the the gym

116

and that's not me being negative that's me being realistic mothers

117

with small babies who do not sleep through the night

118

and who breastfeed during the night

119

and are up six times in a seven hour window it's not as realistic to just get up

120

and go is this lighting just really bad oh no that's

121

worse I look a vampire what happened there um current workout

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split okay my current workout split is um it's what's on my current program

123

and that is the plant fit protocol I spoke about it in my last video

124

if you want to go check it out

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but I do two upper body days and two lower body days um

126

and I don't they're like one leg days slightly more quad

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focused the other leg days slightly more glute focused um with the upper body days is a combination of all

128

but maybe do slightly more back focus with then like shoulders chest and arms

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and the other one might be um shoulder focus with a bit more a bit of like back

130

and arms like that kind of vibe um

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so that's my workout split any advice for diastasis recti can't

132

be corrected many years postpartum apparently it can can definitely be improved anyway

133

and i still have a slight bit and it's very annoying

134

because i was working on it so well

135

and i closed it quite a lot

136

because i had like a four finger gap my gaps after pregnancy are horrendous

137

and my abs for those who don't know diastasis recti is

138

when you have a big gap between your abs um like

139

they obviously separate during birth sometimes they come right back together sometimes they do this and they're not back together.

140

Mine were like that and now they're kind of like that

141

so there's just a wee bit behind my belly button

142

and I was doing well with the recovery of it

143

but then obviously I got injured four months postpartum

144

and it was in my back and thus I could not do core exercises to help it further.

145

So I'm a bit annoyed because I feel like

146

that could have been fixed by now but it is what it is

147

but yes I have I do have a core program as well

148

if you want to check that out but it can be it can be fixed.

149

Are at-home workouts enough for a start?

150

Can I stress to the gym?

151

Absolutely.

152

Again not to talk about my app all the time

153

but my app covers everything and we have home workout programs for every gym program

154

so if you're absolutely beginner to exercise

155

or you just cannot get to a gym

156

or you don't have a gym near you

157

or you're about never supposed to start the gym you can nail the basics at home first

158

and understand how to do exercises and before you move on to like barbells and things like that.

159

Okay, how long should you cut for and then stay at maintenance for shedding fat?

160

Right, so for those that want to lose body fat, if you're someone, I talk to this to my one-to-one girls all the time, right?

161

Because everybody always comes to me and says, I've been doing all the things, I've been in a calorie deficit and then I'm going to the gym and I'm doing this and doing that.

162

but they don't really do it properly to the point

163

that they're kind of in and out of it

164

so you're not actually consistently in a calorie deficit you think you are

165

and then you have a week where you're not on it

166

and then you're back in then you're on then you're to do a proper fat loss

167

and i'm not talking about just like going on a diet

168

and like losing loads of weight right because i'm not about fad diets

169

or crash diets or anything like that as you know however

170

if you have body fat

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that you want to lose you need to go in a controlled calorie deficit okay

172

and you need to stay in that calorie deficit

173

and be very vigilant with it

174

and strict with it for about 8 to 16 weeks depending how much fat you have to lose.

175

A fat loss phase is temporary.

176

If you genuinely genuinely want to lose the last bits of body fat

177

or some body fat that you have you need to seriously lock in

178

and be consistent with it for let's just say eight weeks right.

179

You don't want to stay in it longer than 16 weeks

180

it'll start to obviously take a toll on you you may

181

have lacking energy you might then just plateau with it obviously your metabolism gets affected

182

and things so a calorie deficit is temporary it's short term

183

and you need to be able to just lock in for like anywhere between two

184

and four months just lock in and get the results

185

that you want

186

and then from there you want to slowly build up to

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what is your new maintenance calories i.e what do you now need to eat to maintain

188

that body without putting on the extra fat that you just lost

189

so you very slowly build up to that and stay there

190

if you haven't fully reached your goal i.e you still have

191

more fat to lose you want to stay at maintenance for

192

probably 8 to 16 weeks then you can enter another fat loss phase

193

and you can kind of do it like

194

that 8 to 16 weeks 8 to 16 weeks 8 to 16 weeks like

195

that however if you do achieve your goal you then just stay in maintenance

196

and you can stay there and then you can over time slowly build

197

that up if you want to build more muscle mass that's the most simple way to put it

198

but a calorie deficit there's nothing wrong with a calorie deficit

199

so long as it's a healthy sustainable calorie deficit and it's temporary

200

and it just gets you to your goal

201

and then you can maintain after that um

202

because i think sometimes people think oh my god i'm on a diet i need to lose weight

203

and they don't do it structured they don't do it properly

204

so they just think they're in this diet forever

205

and then you don't actually stick to it then you yo-yo in

206

and out and then what happens is you were never in a diet in the first place whereas

207

if you just know how to do it properly you just do it for like anywhere between two

208

and four months

209

and that's it done that's it done um what certifications do

210

you have okay I have two different um personal training qualifications

211

and the exact title of them I do not know

212

but I am a qualified personal trainer on two separate levels

213

and I also did my postpartum prenatal and postpartum training

214

and I also did my nutrition certificate with there we go

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so it's a plant-based nutrition certificate certificate program that's what I did my like vegan nutrition on for those that are asking.

216

Can you talk about eating for a period, gaining weight and recipe ideas?

217

Okay so I'm going to assume

218

that you then maybe don't have your period from periods of under eating and like unhealthy lifestyle.

219

If you are someone

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that needs to get your period back I would focus on hormone happy foods i.e. they do tend to be healthy fats,

221

avocados, nut butters, some olive oil, things like that and making sure you eat both enough carbs

222

and protein as well overall is calorie intake as well you

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want to make sure you have a nice healthy whole food

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balance you might have to eat any bit of a surplus

225

to actually allow your body to put on the bit of weight

226

and for it to trust you again to bring your period

227

back I can't just give you recipes off you just said

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like recipes ideas I can't just give you recipe ideas it would need to be

229

that you maybe make up a bit of a meal plan

230

or get someone to make up a meal plan for you

231

where you are eating in a bit of a surplus of like healthy whole nutritious foods

232

that actually feed your body to be healthy again.

233

Can you talk about how to avoid eating the majority of food at night or later in the day?

234

Eat enough during the day.

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Eat enough during the day.

236

Please do not skip breakfast.

237

If you're someone that feels like you're not hungry in the morning have a small breakfast but it's

238

so this is actually an issue with people who feel like they can't hit a protein goal in a day

239

and more than anything and it's oh I don't eat breakfast

240

so you've already lost like 30 to 40 grams of protein right there

241

so then you're eating later in the day you're having lunch then you have a snack then you're having dinner but

242

because you've not eaten a very good like solid breakfast to

243

start the day by the time it comes to nighttime you're

244

after snacks you're after the you're after the munchies you're after just something something something try

245

and focus and aim to eat three solid meals a day

246

that have at least 30 to 40 grams of protein in them a solid breakfast lunch

247

and dinner it will massively reduce your cravings it will massively

248

reduce your sweet tooth it will reduce the need for just like hunger picking

249

or like boredom eating or this like oh i'm still hungry after i had dinner type of vibe

250

eat enough throughout the day have three solid meals also snack

251

if you must but three solid meals a day

252

that are enough calories enough protein carbs and fats is actually going to keep you full

253

and satisfied per meal maybe like three four hours apart it's as simple as

254

that if you find that you're hungry in the evening

255

or just eating all your food later in the day it's

256

because you haven't eaten enough from the start of the day tips for people who can easily in a calorie surplus

257

um potentially you need to look at eating foods

258

that are lowering calories um maybe like volume eating i'm not a fan of volume eating like somewhat

259

but not to the point where you see a lot of people online talk about volume eating

260

and they just like fill their plate with loads

261

and loads of salads and loads and loads of vegetables

262

and then add to that to make like a 400 calorie meal um look huge

263

I don't like doing that

264

because I feel like I'm just eating endless empty calories I'm just eating all these like greens

265

and lettuce and stuff and it's not actually filling me up I don't feel satisfied from it

266

but I'm kind of feeling full

267

because all I've done is chew salad for the past 20 minutes

268

and but what I mean by

269

that is maybe you should look at okay well what foods are you eating right now

270

that are putting in a surplus are you as your fruit choices bananas

271

and dates for example which are way higher in calories than say strawberries

272

and berries and pineapples and grapes and things like

273

that um are you eating like avocados and oil and food like

274

that like the kind of higher calorie foods i would say look at the breakdown of your meals

275

and what are you actually putting in the meals because

276

if you're using foods that are high like loads of food

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that are high in calories is obviously going to add up

278

because if you're someone

279

that likes a big portion find a kind of middle ground of volume eating

280

but pairing that with like foods that actually fill you up

281

because if I see one more person filling a giant bowl with salad

282

and then just putting a bit of it tends not to be vegan

283

so like a bit of chicken on it and like butternut squash

284

and being like oh my god look at all this food

285

for 400 calories I'm like that's literally water like no wonder it's 400 calories

286

because there's nothing in it there's nothing in it you've got protein

287

and salad and that is miserable and

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that does not fill anyone up you think you're full

289

because you're just eating for so long to get it all away

290

that works for some people that most certainly doesn't work for me

291

but each to their own each to their own how do

292

you stay motivated on your most challenging days i think

293

when it comes to being motivated it's not about being motivated

294

i don't think i'm ever fully motivated i think it comes down to sometimes i'm like

295

I think it helps that it's my job.

296

It's my job to post content about healthy food.

297

My job to post content about going to the gym.

298

But also, it's also, I know how I feel when I'm consistent with working out.

299

I know how good I feel, how strong I feel.

300

I love the way it makes me look.

301

We're allowed to be vain and say I like looking good, I like feeling good.

302

Obviously, there's days where I'm like, I'm not going to the gym and I'm having pizza for dinner.

303

There's few and far between to be honest that I would do both of those things.

304

But I think also as well, like my lifestyle right now with two children

305

and Adam goes to work I work from home like my

306

my time slot to go to the gym is very limited

307

and very specific thus I kind of tell myself I have to go like it's non-negotiable it's like well

308

if I don't go today on Monday I can't actually go

309

again to Wednesday it's not like I could just go tomorrow it's actually I can't go for two days

310

and I've also not been in two days

311

so then it's gonna be like four days

312

and I know I'm gonna feel just blah doing

313

that honestly this two months off right now is making me feel really really really um

314

so it's more about just like for me it's non-negotiable and that

315

if I skip it it's it's not just a pick up

316

tomorrow it's a actually I've now kind of messed up for like a few days not messed up

317

but set myself back for a few days

318

and I'm not able to like get that endorphin flow exercise vibe going um

319

so maybe I say this to people all the time um

320

that come on to my one-to-one if you struggle with motivation

321

and you're scheduling or you find that you just put the gym off

322

and you decide oh I'll just go tomorrow go tomorrow

323

and before you know it it's Thursday

324

and you're trying to go Thursday to Saturday Sunday and

325

but you've got plans on Saturday Sunday or you're doing this

326

or you're doing that or work was really busy

327

or things you need to stick to a plan

328

and not your mood stick to the plan not your mood i.e. plan out at the start of the week

329

when you want to go to the gym okay just say

330

these are the days I am going to the gym before

331

work after work on my lunch break at the weekend whatever pick the days in advance

332

and stick to those days just stick to it I don't care how you feel don't care

333

if your day was crap don't care

334

if you're sleeping with a bit of bleh pack your gym

335

stuff go to the gym those days okay guys last question

336

that I have here is how did you survive the first

337

trimester I'm gonna be really honest my first trimester with Blake

338

horrific like I couldn't look at my laptop after 10 o'clock

339

in the morning I would literally wake up in the morning feel

340

so nauseous I had to just eat like toast first thing

341

just trying even like two bites of toast just to like

342

get the nausea past I've been then I feel okay then

343

I'd be on my laptop getting a bit of work done

344

and then I would literally fall asleep the amount of times

345

I woke up on the couch like my laptop on top of me

346

and thought what's just happened so tired

347

so nauseous I actually in my first trimester with Blake in

348

my first pregnancy I could eat tofu vegetables rice let's say

349

my usual meals any home-cooked dinner I could not eat I could order tofu rice

350

and veg from the Thai restaurant or from the Chinese

351

but I could not eat a home-cooked meal to save my

352

life for probably about six weeks between the kind of seven

353

weeks to 12 week mark I was just no I couldn't

354

even look at broccoli the thought of it was revolting um

355

so I definitely struggled in the first trimester with Blake

356

but I was also at home all alone I was at work I was trying to get work done

357

but I was like oh I need a nap have a

358

wee nap oh I really need to just have a bagel

359

and crisps okay let's just go make a bagel

360

and crisps okay however second pregnancy I obviously had a two-year-old at the time couldn't just nap

361

because I have a two-year-old um I definitely was tired didn't really experience the nausea the same

362

doesn't have any food aversions like I ate the same meals as I always eat Adam was raging

363

because Adam loves a takeaway right he loves it any chance for a takeaway

364

that man will take it so

365

when I was pregnant again he was like yes we're gonna have like six weeks of takeaways

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and I was like nah I'm fine I can eat my dinner

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and he was like this is the worst news um so two different experiences.

368

I kept up the gym fine in my second pregnancy in the first trimester.

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I was just tired

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really more than anything and it was more so because I couldn't have naps and things because I also had Blake.

371

So the first trimester not enjoyable from a fatigue point of view

372

but not as bad as my first one and I don't know

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if that was a mentality of actually I can't really just lie around

374

and feel sick or it was because it was a a boy pregnancy apparently boy pregnancies like

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number one i looked so much better

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that pregnancy my second pregnancy i looked better i felt better

377

i definitely had a bit more of a glow i wasn't like as puffy

378

and fat in the face my first pregnancy my god i

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looked like i ate a hippopotamus i gained 23 kilo in my first pregnancy

380

but i gained it in my face my arms my legs everywhere was just you know

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and I had a massive bump obviously second pregnancy I gained 20 kilo

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but it was all bump like arms legs face a wee bit fatter

383

but nowhere near the first the first experience in my first pregnancy

384

so if you're in the first trimester just pray to god

385

and do your best because it's a write-off um it really is just you've got to just focus on

386

okay I'm pregnant

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that is my only my only commitment to life right now I am absolutely nothing else

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so I hope that was helpful if you are pregnant um

389

but that's all my questions

390

that was a nice like 20 minute Q&A a nice catch-up

391

um like I said guys please comment down below what kind

392

of content we're after we're after days in the life we're after weekly vlogs

393

and we're after a bit more of the food

394

and fitness content do you want to all mix them in between um let me know

395

but thank you guys for watching and I will see you next Thursday

📺 Mesmo canal

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