Nerdy Workouts and Connection

Ever wondered how fitness can be more inclusive and empowering for everyone? Join us as we dive into a transformative conversation with Keira, the innovative founder of Chaotic Good Fitness, who has redefined personal training for neurodivergent and queer individuals. Keira's journey, marked by personal battles with ADHD and depression, has fueled their empathetic and personalized approach to fitness. Discover how Kira crafts unique fitness plans for those with chronic conditions like RA, fibromyalgia, and POTS, prioritizing collaboration and boosting confidence while challenging the stale norms of traditional fitness.

Let's bring a bit of whimsical fun into our fitness journey! Picture this: workout plans laced with nerdy references and inspired by our favorite board games like Mysterium and Clue. We explore how these playful elements foster community and connection, making exercise sessions spark joy beyond the physical. Whether reminiscing about the cultural significance of Mahjong or sharing quirky stories from beloved games, it’s all about tailoring workouts to fit personalities and interests, shifting the focus from weight loss to holistic well-being and joy.

Staying motivated can be a struggle, especially for those with ADHD. Together with Keira, we tackle the stigmas and societal expectations attached to fitness, advocating for flexibility and creativity in workout routines. We introduce the concept of an "internal bra" for improved posture and share practical tips for maintaining an active lifestyle. As our conversation wraps up, we express heartfelt gratitude for our cherished community of "Spoonies," whose support energizes and inspires us. Join us for this empowering and heartfelt episode as we celebrate the strength in community and the joy of fitness tailored just for you.

Are you living with a chronic illness and want to make your voice heard? Rare Patient Voice connects patients and caregivers with research opportunities—so you can share your experiences and get paid for your time! Your insights help drive real change in healthcare.

Let's Get Started - Rare Patient Voice

Chapters

• 0:00 Empowering Fitness for Spoonies
• 10:44 Nerdy Fun and Board Games Bonding
• 16:35 Connecting Fitness With Fun and Community
• 28:20 Personal Training and Body Confidence
• 35:50 Building Community Through Spoonie Support

Transcript

Speaker 1: 0:08

Welcome back to my Spoonie Sisters podcast. We are so excited to have you with us today, as always.

Speaker 2: 0:15

I'm Jen and I'm Allie, and today we are thrilled to introduce a guest who's all about empowering people to feel confident in their own bodies and live their best lives. Joining us is the founder of Chaotic Good Fitness. Kira is not only a certified personal trainer, but also an advocate for inclusive and empathetic wellness.

Speaker 1: 0:37

Specializing in supporting neurodivergent and queer individuals in their health and fitness journeys, kiera brings a unique perspective to fitness, blending their lifelong passion for education and weightlifting with their deep understanding of how intentionality can transform lives. They've even worked with clients managing chronic illnesses like RA, fibromyalgia and, of course, POTS. We can't wait to dive into and learn more about their journey.

Speaker 2: 1:05

We're excited to learn from you today. Kira, let's get started. Yes, welcome. Hello. Yes, I know we did our little introduction, but can you introduce yourself to us, Hi?

Speaker 3: 1:15

I am Kira. I use say them pronouns. You have mostly said everything I would normally say. I'm a personal trainer and nutrition coach. I live in Atlanta, but I do most of my training online. I have a wonderful dog who is half of why I lift at this point and I just love what I do. Yeah, that's what I got.

Speaker 2: 1:35

It's amazing how long have you been a personal trainer? Seven years now, very cool. I lived in Atlanta for seven years I actually just moved in 2023, but I was in Buckhead and I miss it. I live in Lenox, right next door Cool, yes, but that's really cool, okay cool. How did you get into fitness with? We talked about your chronic illnesses and I know it's tricky and it's very rare to find I'm a personal trainer as well, and it's rare to find us spoonies as trainers. So I'd love to hear your story as to why you became a personal teacher. I was a giant nerd growing up. I was not big into movement, exercise, sports.

Speaker 3: 2:07

I was head in a book, not interested in gym class. When I went to college I met my husband and I was trying to lose weight at the time and he is a powerlifter. So he was like, listen, weightlifting is going to help you a lot. He taught me how to do it. He used, if you're familiar, starting lot. He taught me how to do it. He used, if you're familiar, starting strengths. He taught me like all of the basics and very strongly imperative of gym etiquette and like what you're supposed to be doing.

Speaker 3: 2:44

And then I fell in love with lifting because it made me feel so much better, so much more strong and confident, and it was the first time I'd ever done anything where I wasn't just naturally good at it. I was very much the kind of kid where I did everything well the first time and if I didn't do it well, I just didn't do it. So that's kind of how I got into it. So my main chronic illnesses personally are ADHD and depression. I did not get diagnosed until way into all of my fitness journey. So a lot of what has happened in terms of becoming a trainer and doing what I do with clients is figuring stuff out on my own as I've gone, because, as you said, there aren't a lot of us that are trainers. I can count on one hand how many fitness influencers I follow that are spoonies and talk about that kind of stuff.

Speaker 1: 3:35

As a personal trainer. What do you think sets your approach apart, especially when working with the neurodivergent and the queer individuals?

Speaker 3: 3:43

exist as they are Because, like we're constantly bombarded by all different fitness ethos and like people are telling us what we're supposed to be doing and here's you know, calories in, calories out. Do strength training, do CrossFit, do whatever. That's all fine and dandy, but each person with their neurodivergence, with their chronic illness, with whatever their intersectionality is, has really specific needs. And if you tell someone with ADHD to just not eat ice cream, that doesn't work, because sometimes, like food is a dopamine, food gives you dopamine. And if you are lacking dopamine, telling somebody to stop doing the thing that gives them that neurotransmitter that is important you're not doing anybody any favors.

Speaker 3: 4:35

A lot of what I do is break down all of the generic concepts and make it more manageable and functional for my clients Reframe health. I feel like a lot of times I talk about how, as a trainer I am a therapist light I have to help clients be okay with not being able to do the same thing every day. I have to help them be okay with not meeting their goals in the timeframe they expect, and so a lot of what I do is not only help them build a program that makes sense for them, but also make them comfortable and confident to do those things, get rid of all the noise that's telling them that they're not good enough, simply because they're not following a neurotypical end.

Speaker 1: 5:18

You've worked with clients managing chronic illnesses such as RA, fibromyalgia and POTS. How do you tailor fitness plans to meet the needs of these clients that are navigating conditions like that?

Speaker 3: 5:31

So a lot of times when I talk to new clients, I explain training as a relationship Very much. So I feel like it's a collaborative effort. Collaborative effort, and I have all the knowledge, I have the experience, I have all of these resources. I'm going to take what I know and give somebody a concept and then we're going to take who they are, how they exist, what their needs are, and adjust and adapt it for them, because I can work with an RA client and one RA client isn't going to have the same needs as another RA client. So I'm going to say, okay, this is what generally works for RA, and then I'm going to talk to the client and be like this is what I think that is going to work, but I don't expect it to be perfect and we work together and use my knowledge and tools to build upon it and kind of create like this collaboration.

Speaker 3: 6:24

We start on day one with one program and by day 100, it's not always exactly the same, because you know every day is different. You know if you're in school exactly the same. Because you know every day is different. You know if you're in school, every semester is different. Life happens. You can't tell life to not happen. You can't tell your body to just not have a chronic illness. Working with people and with their personal bodies instead of forcing something that doesn't work is really the way it works. It's all about building sustainability and removing the guilt and shame that comes along with not being able to do things the way you're taught you're supposed to. Chronic illness tends to make bodies really unpredictable from day to day, based on all sorts of different things, and my job is really to hold people's hands and help them be okay with that and really be comfortable with the amount of flexibility we need to have and like building that flexibility into the program and building comfort for whatever is going on day to day.

Speaker 2: 7:23

I love that you mentioned like we're therapists, because it kind of like when we're training people as trainers, we listen to everybody's life story, when we're not talking about what moves they're doing. So I understand that when I worked at the gym, I knew everybody's business, everybody's gossip and all of their problems. Okay, I had 25 clients and I'm like I know everybody's gossip in here, but I love that. You said, though, that you have to constantly like remind your clients if they don't get to their goals by a set time, even when they made those smart goals right, like they didn't make it, or if every day looks different or every session looks different, that you have to tell them, hey, like you remind them essentially right, Like you know you're on this path. You might have, you have arthritis. It's not going to look the same. It's just like our chronic illness. It's not going to look the same every day.

Speaker 3: 8:18

Well, I would love to hear for our listeners living with chronic illnesses what advice you would give for finding movement or a fitness routine that works for them and empowers them. One takeaway if you hear nothing else from me is that you need to work with your body rather than force it into a box that it doesn't belong in. The important thing is being consistent, and something that I've done a lot of times with clients with chronic illness is, instead of doing like one specific SMART goal, we do a process goal instead of, okay, we are looking to lose 10 pounds in weight loss or towards strength or whatever it is. Here is the range of options for what you can do and aim for something in that range.

Speaker 3: 9:01

I do minimum goal and like a ideal goal a lot of times, and consistency is not doing everything exactly right every time. Something frequently uh, I hear on like adhd tiktok and stuff is how, like, adhd 100 is neurotypical 200 and your 30 is plenty. A lot of the time that that's really the thing it's like focus on at least something. Don't focus on being perfect every time. That still counts as consistency. It's about focusing on what feels good, what's manageable and what you're willing to do, rather than what society tells you you're supposed to do.

Speaker 2: 9:44

Yes, Can we please shout that to the rooftops? I love that the listeners are hearing another trainer say that, because I say that all the time, like consistency is key and you don't have to do exactly what you said. You don't have to be perfect. Even if your workout was a walk outside, like a fast walk instead, or maybe some stretching right, it counts. So yes, yes, yes, yes to everything you said you describe yourself as a lifelong nerd.

Speaker 1: 10:08

What role do hobbies such as board games or Doctor who play in maintaining balance and joy in your own life?

Speaker 3: 10:18

The two big things that my hobbies do for me is they help me build community and they help me rest. Board games are a collaborative effort. Watching shows like Doctor who I have seen Doctor who multiple times. I watch all the way through. I'm watching all of the classic who, but something I love doing is bringing someone new into it and showing them this thing. That I absolutely love because it gets them excited for it. It gets us excited to talk together and be connective. I am very much a community-oriented person and so building that community and building a group of people that I can rely on and bring joy together is really a big deal.

Speaker 3: 10:57

Also, with rest, board games aren't necessarily what you think of in terms of resting, but sleep is not the only way to rest. Sometimes rest is doing something that doesn't require focusing on. Work, doesn't require being on, and that's a big thing. For me is turning off their workouts fun things. I am a giant nerd and I have all sorts of nerdy interests, and a lot of my clients are also giant nerds and so I'll name their workouts things based on their nerdy interests. I have a whole program that's just named after different what's it called? Zelda game things, and I use D&D things and like all sorts of puns and it just it adds a little extra spark of joy for both me, because it makes me happy to see that my clients are excited and it makes them chuckle, so it's just like an added little burst of positivity.

Speaker 2: 11:59

Freaking love that, especially because, like you could say, like we're going to do the Allons-y squats and nobody would know like what that is, except for like you and your client, and it's like that connection. You know, and I know, that all of us trainers have different words for all of the exercises For real. And secondly, it's not every day I meet a fellow Whovian. So who is your favorite doctor? Nine is my doctor, okay, mine's 10. Nice.

Speaker 3: 12:24

Yes.

Speaker 2: 12:25

Yes, I love him. His is nine. It's not everybody's, that's rare, it is I really like I just I really like nine.

Speaker 3: 12:31

I love him. I am currently showing my friend Dr who and we are in Matt Smith. We're like four episodes away from the episode where we find out that River is Amy's daughter and I am just like can we freaking get?

Speaker 4: 12:49

there. Can we get there yet? Oh my God, oh my.

Speaker 2: 12:51

God.

Speaker 3: 12:52

Yeah, it's so like.

Speaker 2: 12:53

I'm so excited about it. It's crazy. I love that. I'm so excited for your friend, Okay so anyway, but yes.

Speaker 2: 12:59

I love everything you said. Yep, my favorite board game is called Mysterium. It's not even kind of like you know, akira, it Mysterium. It's not even kind of like you know, akira. It's not really a board game. There's a ghost and you have to kind of like solve the murder and the ghost gives you clues. It's really cool and it's it's basically art. So you put a bunch of cards and it's a piece of art. But that piece of art you have to think like the ghost, like the ghost will give you a clue and you have to think what does this piece?

Speaker 1: 13:52

of art mean. So it's you kind of have to know who the ghost is. It's really cool. It's called Mysterium, okay, I'm looking it up right now.

Speaker 2: 13:56

Is it my or mi, my, my, yeah, and Kira, what is your favorite board game?

Speaker 3: 13:59

my two favorite board games. One is called Tales of the Arabian Nights. It's basically if you took Dungeons and Dragons and instead of having a dungeon master, like telling you the story, you have the book of tales. Having a dungeon master telling you the story you have the book of tales that you follow along and tell the story of. It's very silly. It kind of goes through sort of Aladdin-themed like the 1001 Tales from Scheherazade. I really like it because it's a storytelling game, so it's not really competitive. You're just like going around and seeing what happens to each of the players. And then the other one is called ricochet robot. It is it is incredibly fast-paced and incredibly competitive, but basically you're like trying to move these little robot guys into different spaces and you need to do it in the most efficient way possible, so like the least number of moves. Also, to give you an example of some of the workout titles I've used, one is called Sontaran Training Camp, just for reference.

Speaker 1: 14:59

Wow, okay, I'm just so excited, andy, there's got to be a game out there that you like.

Speaker 4: 15:04

Top two Operation and Clue. Those are my two games.

Speaker 2: 15:10

I love a good.

Speaker 4: 15:10

Clue. I love a good Clue and I love a good Operation, but non-dominant hand style. Okay, that's how it goes down. It's non-dominant hand style to make everybody equally as disadvantaged, because inclusivity that's how Andy rocks in her house. Everybody use your non-dominant hand. There we go, we play Operation, but it's a lot of good times. It forces you to encourage each other and even if you're frustrated, everyone's equally as frustrated, but it forces an encouraging interaction.

Speaker 1: 15:41

And then it brings a lot of laughter too.

Speaker 4: 15:42

It does, it's so much fun and don't let anybody have any spirits in them, then they really hilarious.

Speaker 3: 15:48

If you like clue, you should look into kill dr lucky. It is the anti-clue. Instead of trying to figure out who killed the guy, you are trying to be the one to do the killing. Wait one more time. What's it called? Kill dr lucky?

Speaker 1: 16:03

we are very big on katana in my household and we have many versions of it. Ali haveie, have you ever played what Allie? You need to play the time.

Speaker 2: 16:12

I know, I know I've heard of it, but I'm so behind.

Speaker 1: 16:15

You need to play it. What else do I like to play? We play a lot of card games. We do play a lot of card games, but I play Mahjong.

Speaker 3: 16:21

I obsessed with that. That's excellent.

Speaker 4: 16:31

Yes, I have Mahjong as well. I have the um, the characters, yeah, like the tiles, and you know what you need to get. Your has a question on this, marjan ali. At what age did you learn to play it? I am not an ageist, by no means, but when I learned, I learned from an older person and people my age is like a lost card game. People my age don't play it. And so for you to say I love this game, I'm like whoa, who taught you Because it is a lost thing it is.

Speaker 2: 16:58

It is actually learned a couple years ago. But my mom used to host a mahjong uh club and when I lived in a camp in saudi arabia and so, uh, for years like I'm talking, I guess, when we moved there in like 2000, so her friends in saudi taught her in like 2000 but they played the. We play the chinese version, not the american version. The american version is harder, I believe, uh, but we play like the base, like the bare bare minimum Chinese version. So, yeah, a couple years ago I learned, but it's so much fun I love it.

Speaker 1: 17:29

I learned growing up in elementary. My best friend, her mom, is from the Philippines and she would have these massive parties with all of her Filipino friends and we were allowed to participate and eat all the food which I miss, I miss, I miss, I miss. And they would bring us in and they'd have several tables set up to play Mahjong and we were playing with actual physical tiles. I feel like so many people nowadays think it's just an app on your phone. No, no, no, no, no.

Speaker 2: 17:57

You've never done that. You got to play it with the clanking of the tiles.

Speaker 1: 18:01

It's much more fun. I love it, I love it, I love it. But every time people say Mahjong, I picture these very, very tiny, short Filipino women.

Speaker 3: 18:12

I am really amused by this conversation because I also learned when I was very young from my grandmother. She had all of her and her neighbors would play together. They taught me to play. She had all of her and her neighbors would play together. They taught me to play. But in atlanta there is a mahjong club. One of the jewish synagogues has a club that they play regularly I am so mad that I didn't know about that when I lived there goodness I would have been there, I would have taken you, we could have gone.

Speaker 2: 18:34

I'm absolutely goodness gracious.

Speaker 2: 18:36

yeah, that sounds so much fun. I would have already said this kind of before, but to make the workouts enjoyable and fun and geared towards the person. So when we're chronically ill, I get this question a lot as a trainer as well how do we motivate our clients to get back into it when we're just really struggling? I think how you make it, you connect their nerdiness to it gets them excited. My advice was always like get excited about your workout. Somehow. For me, I love to do my first sips before I do my workout, which is me drinking coffee before I work out and I dance, or I love to drink my pre-workout and dance. But if, like I had a Doctor who related workout, I would be so excited, like Alonzi squats or, how you said, the Centurion workout. That's amazing, like I would freak. So I love that you do that because it gets them excited to work as well when they don't want to.

Speaker 1: 19:23

So this is my advice Come up with some kind of questionnaire for your clients. You can find that way to bring them in and get them to feel like you're relating to them.

Speaker 2: 19:33

Even if you're not, do you have that? Do you have a questionnaire for your?

Speaker 3: 19:36

clients I do. So. The way that I go through my process is, when a new client comes in, we set up a consult call and I have an assessment form. A lot of it is more of the intake form stuff like what kind of meds do you take? What kind of experience do you have? Do you have any illnesses or pain points or injuries? What are you looking for goals? But one of the questions in it is what do you do in your free time? What are your hobbies? Then, when we have that consult call, we talk a little bit more about it. I explain why I'm asking that question Frequently.

Speaker 3: 20:08

People will get excited about that just because of the idea of hey, I'm going to make it silly and fun for them. One of the things I do with my online clients is I use an app called Trainerize. There's a function where I have a group setting so all of my clients can interact with each other. But every day I ask them a question and it gives them an opportunity to like interact with each other. It gives them an opportunity to like also be creative and get involved.

Speaker 3: 20:36

Usually it's really silly questions. I have asked questions like if you could have a fitness-related superpower, what would it be? Or what kind of exercise do you think your favorite cartoon character would do Silly things like that? The one I've been mostly asking recently is what's bringing you joy right now? So it's a way to engage them a little bit more in different ways and have them thinking about fitness in a way that isn't the you have to lose weight in order to be a good person. It gives them a way to build more creativity within their health and fitness journeys so they can feel good about and feel more engaged with it.

Speaker 1: 21:14

I love that. Yeah, if I dropped into your DMs and I said, hey, I want to sign up, I want some help, what would you ask? What would you ask me about myself? The first question.

Speaker 3: 21:23

I always ask is what are you looking for? I want to get a sense of how you're talking about things and how you're talking about yourself and what your goals are. One of the common things that I get is I want to lose weight, but I can't do the things and I'm bad at X, y and Z. That gives me a lot of information about how they are viewing fitness, how they are starting and where they are, so I can guide them and build the direction in a way that feels better for both of us. Yeah, I tend to start with the no-nonsense what are we?

Speaker 1: 21:58

doing first, if I were to drop into your DM and I'm like, hey, I'm Jen, I'm over 40. I've had shoulder surgery, got physical therapy, but I'm still having issues within my shoulder. Love mountain bike riding, love hiking, live in the Pacific Northwest, have a grandson. I used to love to rollerblade, love to play Catan, love coffee. If that is all I gave you for information, what would write back to Jen? We're all kind of curious to see, like, how does your brain work? What would you think if that's what I came at you with first?

Speaker 3: 22:26

I would say something like sounds like you do a lot of really great physical activity already and you you clearly have a good sense of what your body can do. What are you looking for? What are your goals? What brought you to? I think that we would be a great fit. Based on what you're telling me, it sounds like you have a good sense of who you are and what you need. The next step is that we would set up a consult call, and here's how to do that.

Speaker 2: 22:51

Allie, I'm kind of curious. What would you say Along the same lines?

Speaker 3: 22:54

I'd be like babes, you are slaying if you're doing all these things.

Speaker 2: 23:08

You're hiking, you're doing this and that, and also you're so much fun, too, playing games like hello. I would talk about coffee, of course, because you know I'd be like have you seen my first sips? Because we can, we can discuss coffee, what's your favorite? And then, yeah, I would say the same thing, like what are you looking for that I can help you with you. Like are you looking for a workout schedule? Are you working? Are you looking to do one-on-ones? Are you looking for like I would Are you working? Are you looking to do one on ones? Are you looking for it? Like, I would like to know what you want in me and why you came to me and then, and then I would do the same thing, like, all right, cool, this sounds a lot of fun. Let's have a consult call and then we'll talk more about your goals and I'll do like an assessment with you and we'll see where you're at. That's what I would do.

Speaker 4: 23:35

I need to know You're so welcome for that and it is, you know you don't even have people overcomplicate this and I just kind of want to dial it back. Let's start with the first thing you said was I don't have it in me to do it. It starts with how you address it. Right, if we're making it fun, if we've already made it a chore before we even start doing the chore, it is going to feel like a chore. You like the challenges and you can do those same things with the challenges without the challenge kicking off. So then it becomes what is the actual roadblock? What it actually is is that you prefer or you thrive in community and you feel like it's not as fun when you have to do it by yourself. It's not even an accountability thing. You're just more encouraged when you do it with your community.

Speaker 4: 24:33

But you started it off with I've failed and I've gained 20 pounds. A lot of elements goes into that, right, what was your stress level like? How was your sleep? Did any of your medications change? What was the environment? So when I work with people and they're like well, I did that, I gained. Okay, yes, we're going to gain. Yep, that weight's going to fluctuate, but I'm going to go all the way down to the root.

Speaker 4: 25:02

Let's figure out what all of these lifestyle things are, the things that are core to your body's restoration. First we can tweak all the other things, but I'm going to start with tweaking how you talk to you, about you and in reference to anything that you are doing, and then we address the fitness aspect, because I can't address the fitness aspect if the mountain is you and that mountain's in your mind. We got to climb that mountain first and then you go. Why do I really just like these challenges? You like the challenges because you like the fun pictures that come associated with it and you think it makes you feel 100 percent connected with the community. That may also be embracing the suck of the do 100 burpees challenge. That may also be embracing the suck of the do 100 burpees challenge, right, so now you have other people embracing the suck with you. It's the community that you crave. It's not that you cannot do the exercises or you cannot commit, it's the community that you crave.

Speaker 1: 25:53

You are really right. I wish everyone could see right now that all of you are nodding with me and that that's really it and you're right. I mean, we all know I love community, but I love not feeling alone in the task. I love checking that box. There's something great about checking a box the dopamine booster ADHD people love it too.

Speaker 4: 26:14

Okay plot twist. I feel like we are slaves to checking the box, though, and it causes extra and unwarranted anxiety in the moments where we cannot check that box off, because we're so used to doing, being going and showing up that we often put things on that list that aren't priorities, but it was for the sake of us being doing, going and showing up because we're used to doing that. But how often do we put the box to check? Sit in stillness. What's my chest? My stress temperature? What does that look like? Do nothing today. Can we check that off? I did nothing today. Check that off. You see what I'm saying. I allow my body to self-regulate. Check that off.

Speaker 2: 26:59

Yeah, and that's really important to do and we should add it to our list. And also, I just read the book ADHD is Awesome and love it. Highly recommend listeners to listen to the book. It's so good. But he was saying the author was like ADHD, yours love it like to check off that box. So sometimes I will, like you're saying like once I'm done something, I'll write it in my planner once it's complete and then I'll check off the box. And I'm like, oh, and if I can't check off the box, I don't beat myself up. I actually put a really cute sticker over it and hide it and then I add it to the list that I have in the future. That I know I can do. But we should add to our boxes sit still and you know, and do those things as well.

Speaker 1: 27:38

So one of my favorite notepads and I used this at work, but I even use this at home now is this a notepad that has basically one of them is that it has to be done today, and then there's one for needs to be done this week or needs to be done at some point. I love that because then I can write down my immediate needs, if there's tasks I have to get done today, and it could be things like I need to eat today, I need to drink water today, I need to get out of bed today. You know, it can be something simple like that, I think making that list, prioritizing the things we need to do and including in that the sitting in stillness, sitting in quiet, giving ourself grace, all of that. But those notebooks.

Speaker 1: 28:17

Those notebooks, life changing for me.

Speaker 2: 28:20

And Kara, I'm curious what is, in your opinion, the hardest thing when it comes to people with ADHD and exercising? Coming from personal experience and also with your clients, what do you think is our biggest challenge with that? Oh, I know we're all different too. Like I'm not trying to put us in a box, I think I think the biggest thing, particularly right now.

Speaker 3: 28:39

There's a huge boom of people getting late diagnosed. I think, especially if you are a late diagnosed ADHD-er, we were taught throughout our lives that because we weren't doing the thing, we were lazy, we were not good enough, we were bad or whatever. The stigma is of not doing the thing the way that we're supposed to, in the time frame that we're supposed to. Really like, pulling ourselves away from the box that society tells us we're supposed to be in and allowing ourselves to be who we are, is a big piece of it. For myself, like I'm a program hopper, I cannot stick to a program for very long. I get bored immediately. I was always taught that program hopping is bad and you're not supposed to do that. I always felt shame about it. But at the end of the day, what actually matters if you're on some kind of health and fitness journey is that you are doing something. It doesn't matter what it is, as long as it is something that you can do and you can do consistently.

Speaker 3: 29:41

I have allowed myself to program hop For a lot of my ADHD clients, particularly ones who get bored really easily.

Speaker 3: 29:49

Normally I do a two-week program cycle so that they have a larger number of workouts that they can pull from, based on how they're feeling and what they're thinking that day. For myself, I have a two-week cycle of workouts plus a play day, which is for me to go to the gym and do whatever I'm feeling and try new exercises that I've never done before, and I have a couple of other random workouts that I can pull in and out based on how I'm feeling in the moment. It's really about pulling back the shame and trying to acknowledge that all of these things that we were taught when we were young are no longer serving us, and pushing it away so that you feel less, because if you're sitting here feeling shamed about not doing the things in the way that you're supposed to do them, it makes it a lot harder to do the things because you are sitting there just feeling bad about it instead of doing what makes sense for you.

Speaker 2: 30:45

I agree.

Speaker 3: 30:46

I really want to know about this internal bra Andy.

Speaker 4: 30:50

Oh, yes, I love when people ask me that question. So it is a real thing and it's all in how you do fly. So women tend not to hit their chest at all of the angles. Right by science, body by iconiconic. This is one of these moments. Women have to hit all the angles. Why? Because your boobs cuff at all the angles.

Speaker 4: 31:08

So if you're doing flies and you're normally doing it this way, hit it at the lower angle, come in at 45 degrees. That's going to give you your lift. You're going to come in this way. You're going to hit it at all of the angles and then make sure you're drop setting right. Make sure you're drop setting, why it builds the bra underneath. Here them girls come up here. You're just like, yay, they're back to where they need to be and you correct your posture. But as you're doing your flies at all the angles, make sure you're working your lower back as well, so that you really did correct your posture and it is just a natural progression of the pull-up of your muscle. Y'all couldn't see the video, but I gave an example that is brilliant.

Speaker 3: 31:49

I'm obsessed with it and I have now learned something, and that might be my favorite thing that happened all day.

Speaker 4: 31:54

It is You're going to watch the change.

Speaker 4: 31:56

You're going to be like wait a minute, why does this lift it? I work with teenage, teenage athlete a lot of teenage athletes and of course they're like how come my boobs don't look like, okay, it is. It's gonna feel strange because it's. It's one of the movements that I do the most with males, because they want to taper out like a triangle, but women don't understand that. It does the same thing for them. Only we have things that protrude. Dudes just have puffy areolas. It's building their internal bra, but it makes their pecs look huge. It's the exact same concept. Well, building the internal bra makes our boobs look bigger, except they're not bigger. They just sit where they're supposed to sit. Finally, I like that.

Speaker 1: 32:37

Thank you, Not me over here. You know what makes me mad. The first one that came up when I googled it was surgery. It was showing implants.

Speaker 1: 32:46

It was showing implants to go in and do the internal bra. No, no, no, no, no. That's not what I'm asking for, but it's my goal. I'm 44 years old, but I have amazing boobs. I really do. I don't mean to sound into myself. I have very firm, very in place boobs, but I want to make sure they stay that way. I just do. I mean it's like my goal.

Speaker 2: 33:10

I want to be 60 and have them where they should be. I don't want them going to my knees. So, jen, when you reach out to us as trainers and our DMs, that would be a great thing to say Like what goal? Like Kira said, like what's your goal? I want my boobs to be up and ready to go for when I'm older. So yeah, and then, andy, would be like I have this internal bra, yep.

Speaker 4: 33:25

Yeah, if you would have slid into my inbox and said I no longer want to kick around my areolas, I would have been like you know what I got you Internal bra.

Speaker 1: 33:34

Yeah, Because you know I'm obviously being honest with you guys that I've gained weight and I want to lose my weight, but my biggest goal is actually looking at what I want to be ahead of time. So what do I want to look at when I'm 60? Because I have the energy and I have the time and I have the desire now. So how can I make sure that by the time I reach 60, I'm there and how can I keep it there? Because I don't want to be 60 and having my boobs touching the ground? If a listener is curious about working with you, what's the best way for them to get started? I am on.

Speaker 3: 34:07

Instagram as chaoticgoodfitness23, or my website. My Instagram is basically me making silly reels. Some of them are little snippet suggestions for how to do whatever kind of thing. Some of them are silly, like I did a series of what exercise you would be based on your zodiac sign recently With my website. It's chaoticgoodfitnesscom. You can use that to look up my prices, look up a little bit more of my vibes and get my basic concepts of how I work. Work gives you all the lists of my services and that is where you can get the link to set up and a consult call.

Speaker 1: 34:50

What's next for Chaotic Good Fitness? Are there any exciting projects or goals that you are working towards?

Speaker 3: 34:56

My focus goal right now is creating systems, so my ADHD stops getting the best of me. I am great with my business, but also I have a giant messy Google folder and all of this stuff and I'm trying to make it nicer and easier for myself to do. In terms of projects, the main thing I'm most excited about right now is I'm in the process of making a couple of ebooks and programs specifically focused on certain hobbies. So, like I am a crafter I crochet and I sew and I have a program that is built around being able to continue to be able to craft when I am 80 years old and not be too uncomfortable to do it. And then I also really like going and dancing live music shows and stuff. I am working on a program for how to be able to dance forever.

Speaker 1: 35:48

Those are the two good ones. Yes, we truly appreciate you giving us your time to chat. Thank you, it was so much fun chatting with you.

Speaker 2: 35:56

Kira Absolutely.

Speaker 4: 35:58

I really appreciate it. It was really good to get to know you.

Speaker 1: 36:01

All right, Spoonies, Until next time. Don't forget your spoon.