Don't Forget to Breathe

Welcome back to the newest episode of the Don't forget to breathe podcast! Gone for a while but now WE BACK! In today's episode, we just give a few updates on some changes in our lives. We got a puppy, one of us finally got the courage to quit our jobs and see what we've been up to regarding our fitness and health! Leave a like/comment and subscribe for more!

In this episode we discuss our absence from recording. We also discuss how the pandemic, work stress, and a new puppy have all contributed our slack gym habits. We also discuss Sade pursuing her dreams at a new job and the stress of quitting her job of the past 4 years.

Fit Gurl: The Total-Body Turnaround Program

In this week’s episode of our podcast, we talk about how we are dealing with the stress related to the COVID predicament and how its changed our lives. We recently realized how different our lives currently are regarding our careers. Anthony is able to work from home, while my job doesn’t have the resources to let their employees work from home. This is causing a lot of stress in my life due to the undergoing changes that are happening in the company such as, limited employees, reducing pay across the company and still dealing with the ongoing effects of the virus and trying to stay safe at the same time. Things are stressful for everyone right now! The way I deal with the current conditions is starting off by being aware of my surroundings and how they change my attitude and emotions. Once I recognize the emotion I’m feeling, I make sure stay there, feel it, work through it and look at it through positive eyes. Along with all of this work stress, I decided to limit the use of my anxiety medication and stop using it as a crutch. This will be a long journey to learn how to cope with stress and anxiety but I think it is worth the effort.

In this week’s podcast, we talk about how we’ve been doing the past few weeks of quarantine life since we have not updated the podcast for some time (we will do better, I promise!). We start off by mentioning some blessings that we’ve seen in our lives as of late, such as family, health and also some more materialistic things like new cars! We talk about why these things have helped us through our current situation and why they keep us moving forward. We then go into how our fitness habits and goals have changed since quarantine started. We purchased (and invented=) more gym equipment and moved our “home gym” onto our balcony so we could change scenery and end up with less distractions. We touch on some lessons we learned during this time such as workout motivation, having effective workouts, finding out how much sleep is right for you and how our new work habits are causing us to be more productive. Thanks so much for listening. See you next week!!

How has the corona quarantine effected our workouts and mental health. In this week’s podcast, we talk about how quarantine life is going for us and how our lifestyles have changed due to this. All gyms have closed to slow down the spread of the virus so our workout schedules have changed dramatically as we had to adapt to solely home workouts. Of course, you have to have more dedication when you rely on solely home workouts to get fit because you can easily just watch TV or play video games instead. We also talk about our experience with how this virus is changing other parts of our lives like our work schedules and what our plans are while we have his extra time available by working remotely. Hope everyone is staying safe out there and remaining healthy. Thanks for listening! Where to Listen The post Quarantine Fit-Ep 28 appeared first on SolelySade.

How not having your gym partner can negatively effect your workout and finding motivation. In this week’s podcast, we decided to go for a “free for all” vibe and talk about all of the current thoughts/events that are going on in our lives right now. Of course, this podcast is still coming together, meaning we are still in the works of figuring out how our segments will be formatted and if we will switch to just doing more random talks instead of having planned topics. When we do it this way, we feel that our words come across more natural and sincere. Let us know your thoughts on this! In this podcast, we talk about gym motivation and how it can decrease when your gym partner is injured, sick or needs to take a break for whatever reason. We also touch on the topic of entrepreneurship and how this way of life appeals to us and aligns with our future goals. We talk about why owning our own business in the future is important to us (ex: freedom, etc.) and also why a 9-5 job is difficult to hold when you have this mindset. Please rate and comment on our latest episode and also give us some suggestions on future topics, how we can improve, etc.. Thanks for listening! Where to Listen The post When you lose your gym partner Ep 27 appeared first on SolelySade.

Listening to your body and putting health before body goals. In this week’s episode, we decided to take a different route other than our usual “planned” topic. We opened up the podcast with a new segment called “don’t forget to read”, where we mentioned some of the latest books we’ve read or are currently reading and give a brief synopsis. We then move on to the topic of why we decided to slow down on our workouts (weightlifting in particular) and what mind frame we need to take on in order to remain sane these next few weeks without our usual routine of the gym, which acts as our daily stress outlet. We give others tips on what to do when they experience injuries as well and stress the importance of taking it easy while going through the healing process. Thanks for listening and supporting us! Stay tuned for our next episode! Where to Listen The post Sit down or get sat down Ep 26 appeared first on SolelySade.

Gym etiquette to avoid gym fails. Let’s face it, we’ve all seen weird people doing weird things in the gym (just go Google “gym fails” and you’ll see what I mean) and didn’t know what to make of it. In this podcast, we start by sharing a few stories of experiences we’ve been through while at the gym including rude things and weird people. We then share some gym etiquette we believe everyone going to the gym needs to follow to avoid these stories/encounters we mentioned at the start of the podcast. Share a good laugh with us, come along for the ride and don’t forget to breathe! Thanks for listening! We apologies for the audio issues this week ( Sade says it’s Anthony’s fault, Anthony wants it to be clear that his intentions were good) Where to Listen The post The Do’s, Don’ts, What’s and Why’s at the gym Ep 25 appeared first on SolelySade.

What is the difference between fitness and wellness? In this week’s podcast, we talk about the difference between fitness and wellness. We begin by going over the definitions of each: fitness is mainly dealing with just the physical body, while wellness describes all aspects of life, such as mental, financial and social health. We mention how having a “fit” body does not equate to a healthy body. There are plenty of people in the fitness industry that mainly focus on their calorie/macros goals and working out, not the quality of the food they are in taking, stretching or getting enough sleep. We also mention the fact that many people with desk jobs, do not take the time to move around during the day but go to the gym after their work day and think this makes up for being sedentary for eight hours or more. On the contrary, this actually does not equate to having healthy habits and this is something we both agreed we need to work on now. In the end, physical fitness is not enough, you also have to focus on mobility, good nutrition and sleep so later on in life, you are in outstanding health and you can look back and thank yourself for following these overall wellness habits. Thanks for listening! Where to Listen The post Well, not just fitness – Fitness Podcast Ep 24 appeared first on SolelySade.

Is it good to weigh yourself daily? Can scales be wrong? In this week’s podcast, we talk about the misconceptions regarding using scales to measure weight and progress. Usually, people like using scales because they find it easier to measure their progress with simple numbers they can easily compare and they make them feel more in control. We touch on our personal experiences with scales as well and talk about the mistakes we’ve made when using them in the past. We leave listeners with a few tips to consider if they decide to use a scale to weigh themselves. Some of these tips are: only weigh yourself while in the right mindset, remember weight goes up and down daily due to hormones, water weight, etc. and consider using a body fat scanner or pictures to measure progress as well as a scale. Thanks for listening! Continue supporting our podcast and feel free to give us some topic ideas for the next episode. Where to Listen The post Hold up weight a minute – Fitness Podcast Ep 23 appeared first on SolelySade.

How to avoid falling off track at the beginning of the year Let’s face it, many beginners starting their fitness journey start off the New Year extremely motivated to reach their goals, only for that motivation to fizzle out and they quit. With this in mind, in this podcast, we talk about ways people can stay dedicated and avoid this from happening in the future. It is a fact that everyone on their journey will make mistakes along the way but as long as you are able to analyze those mistakes and make certain changes to avoid them from occurring again, you are succeeding! Remember, it’s mostly a mental game! Some of the tips we give are: don’t get distracted by other’s journeys on social media, following the two day rule regarding working out and getting someone else involved in the process for encouragement. Thanks or listening & supporting! Where to Listen The post CheckIn – How are your resolutions going Ep 22 appeared first on SolelySade.

Is making New Year’s resolutions beneficial? In this week’s podcast, we reminisce and contemplate on whether we met last year’s resolutions and go over some reasons we may not have been successful in completing a few. We explain how important it is to start by planning and recognizing step one before automatically jumping to step ten, making your resolutions/goals more reachable. I have an issue, where fear holds me back from even starting step one and Anthony jumps ahead to step ten, finding it overwhelming and not completing the full task/goal at hand. We speak on our biggest weakness being “following through” when starting any habit and explain how important it is to start by changing your habits before even focusing on vague resolutions. We mentioned some changes we are going to make next year such as incorporating more cardio into our routines around the holidays in order to take preventative measures when overeating is imminent around the holidays. Also, since I’m a food addict and have been all my life, Anthony won’t give me a heads up when we have cheat meal days until we all get home so I am less likely to mess up my diet starting that morning. It’s important to find ways around your weaknesses so you can ultimately reach all of your goals for next year! Thanks for listening and supporting! Leave us a comment and let us know how we are doing! Where to Listen The post New year same bad habits Ep 21 appeared first on SolelySade.

I’m Dreaming of a Meatless Christmas… In this week’s (really last week’s but we forgot to post it oops!) podcast, we talk about our plans for Christmas and what we had on the menu. We planned on having a “meatless” Christmas so we mentioned some meat substitutes we’ve wanted to try. We also bring up the controversial Peloton commercial and give our opinions. After this, we touch on how someone can politely influence their significant other to workout and eat healthier. We also mention some non-offensive gift ideas for family and friends, who are just starting their fitness journeys. Thank you for continuously supporting us! Rate us and leave us a comment and let us know how we’re doing. Where to Listen: itunes Spotify Google Podcasts soundcloud stitcher tunein Follow Us facebook.com/dontforgettobreathepodcast twitter.com/df2bpod instagram.com/df2bpodThe post I’m Dreaming of a Meatless Christmas – Ep 20 appeared first on SolelySade.

How we are getting back on track with health and fitness after our holiday break In this week’s podcast, we talk about our experiences over the Thanksgiving holiday and how we managed our food intake (new pescetarian diet) and staying on track while out of town. We highlighted how preparation is key after mentioning some of our setbacks during the trip. We both gave our own advice on how someone can get back on track after a long trip and possibly falling off a bit during this time. I think it’s important to let your guilt go and start fresh when you get back in town and into your regular routine. I also mention that it may help jump start a health kick if you juice or detox in some sort of way (the most important key take away is to avoid packaged foods and preservatives and eat whole foods). Also, you can go on your favorite fitness influencer’s social media and get some quick, genuine inspiration from them. Around this time of year, fitness influencers are always posting tips and tricks on how to stay motivated during the holidays. Let’s face it, it’s difficult to stay on track for anyone! No one is perfect, remember that! Thanks for listening and please subscribe to our podcast for more weekly episodes! Where to Listen: itunes Spotify Google Podcasts soundcloud stitcher tunein Follow Us facebook.com/dontforgettobreathepodcast twitter.com/df2bpod instagram.com/df2bpodThe post Thanksgiving did not go as planned Ep 19 appeared first on SolelySade.

We talk about how we are challenging ourselves to give up meat and try vegetarian or pescatarian lifestyle In this week’s podcast, we talk about our new journey of wanting to go vegetarian/vegan. Some of our expectations from this change in diet are mental clarity, more endurance in the gym and also seeing more drastic results in our physiques. We are focusing on taking small steps up to completely being vegan, with the first being taking out meats such as, beef and keeping meats like fish in our diets. This way of eating is known as pescetarianism (only fish is allowed; no other meats). It’s important to take small steps because you can gain inspiration and find tasty, colorful recipes, prevents burn out due to going all in and ensure you are getting in all of the necessary nutrients. Also, since the holidays are coming up and we are all traveling and having work potlucks, it can be difficult to begin a new diet since you are not fully experienced with the “dos and don’ts” of your new diet. We are making this a series and will take you along the process of going vegan. We will document how we feel on a daily basis, in the gym and if any of our ailments (anxiety & depression) heal. Thanks for listening and supporting our podcast! Don’t forget to subscribe and leave us a comment! Peace! Where to Listen: itunes Spotify Google Podcasts soundcloud stitcher tunein Follow Us facebook.com/dontforgettobreathepodcast twitter.com/df2bpod instagram.com/df2bpodThe post Can we maintain a plant based diet Ep 18 appeared first on SolelySade.

The risks we’ve taken and why we desperately need to take more In this week’s podcast we start off by explaining the technical definition of a “risk”. We then list some of the risks we’ve taken in the past, which we realize are mostly negative and came to the conclusion that we actually do not take enough risks with possible positive outcomes. With this in mind, we chat about some challenges that we can start by overcoming in order to get to a place in life where we can start taking some massive risks. Some examples of these challenges are to be able to communicate and network with the right people to get job opportunities and to start building up our client lists for our side businesses so we could make the leap of quitting our 9-5 jobs and venturing solely into our own company. In the end, we mention what we would like to do in life if these challenges weren’t even in the picture and we were able to take these risks without experiencing any fear whatsoever. Please like, subscribe, share and let us know we’re doing! Thanks for supporting! Peace! Where to Listen: itunes Spotify Google Podcasts soundcloud stitcher tunein Follow Us facebook.com/dontforgettobreathepodcast twitter.com/df2bpod instagram.com/df2bpodThe post Do or do not Ep 17 appeared first on SolelySade.

How what you use for news entertainment and can effect your mental health In this week’s podcast, we focus on the epiphany, “you are what you eat/consume”. We mention that it can be taken in a way of what you actually eat and put into your body can affect it positively or negatively and can lead to good health or slow death. Sorry to be so abrupt but this can be true for other factors such as movies, books, news, etc.. All of these platforms can have a lasting effect on your mental state and decide whether you live a happy or miserable life. It’s important to find balance with the consumption of these sources and find ways to get your news from sources lacking other’s opinions. We both mention our own experiences with how these type of sources have affected us in our own ways. One example of an experience that created positive energy and inspiration for us is going to the art museum. Seeing how others from around the world express themselves is truly motivating. On the other hand, looking at news sources every time innocent black people are shot down can feel like you are carrying the whole weight of your entire race on your shoulders and will do more harm to you than you assume. It’s all about balance! Thanks for listening. Please subscribe and let us know how we’re doing! Where to Listen: itunes Spotify Google Podcasts soundcloud stitcher tunein Follow Us facebook.com/dontforgettobreathepodcast twitter.com/df2bpod instagram.com/df2bpodThe post You are what you eat Ep 16 appeared first on SolelySade.

Health supplements we have used and our thoughts In this week’s podcast, we mention all fitness related supplements that we have personally taken and provide benefits and also our opinions on if it is worth the purchase. These supplements include pre-workout, protein, BCAAs and creatine. They each have their own use and benefits such as aiding in building muscle, muscle recovery and helping to increase energy and endurance in the gym. We give some examples of supplement brands that stand out to us that are higher quality and taste better as well. Our final thoughts were that the supplement industry is very aggressive in their marketing tactics and make beginners think they need these pills and powders to function or see improvement in the gym. We state that it is important to get your nutrients from food sources if at all possible (way cheaper!) and if you need energy before the gym, make some black coffee or cold brew to get that necessary boost for your trip to the gym! Thanks for listening. Make sure you subscribe (we post every week) and leave us a comment on my site to let us know how we’re doing! TRU Supplements Where to Listen: itunes Spotify Google Podcasts soundcloud stitcher tunein Follow Us facebook.com/dontforgettobreathepodcast twitter.com/df2bpod instagram.com/df2bpodThe post Snake oils and gym powder Ep 15 appeared first on SolelySade.

It’s nearing the end of the year and that means you’re either hastily rushing to achieve the last bit of your resolutions or just plain give up and brush them off until next year. In this week’s podcast we talk about our personal New Year’s resolutions we made at the beginning of the year and measure the current status of these goals. Some of these goals being fitness and nutrition related and others being networking and also sleep related. We mention how important it is to recognize your progress regardless of how small it may be and also how important it is to not make excuses and just get it done! We also touch on burn out and how this can affect your motivation and also ways you can switch it up and become rein spired by changing your environment, etc.. Hope you enjoy the podcast and let us know how we’re doing and leave a review! As always, thanks for your support! Where to Listen: itunes Spotify Google Podcasts soundcloud stitcher tunein Follow Us facebook.com/dontforgettobreathepodcast twitter.com/df2bpod instagram.com/df2bpodThe post Avoiding the Fall Falloff Ep 14 appeared first on SolelySade.