How do you run a family, run a business and run an ironman (as a woman) with Camille

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a

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Sal: Welcome to Mindset, Mood and

Movement, a systemic approach to human

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behavior, performance, and well being.

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Our psychological, emotional, and

physical health are all connected,

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and my guests and I endeavor to share

knowledge, strategies, and tools for

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you to enrich your life and work.

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Today I am talking with my guest Camille

Pearson and our subject is a really cool

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one and I'm going to ask Camille how

does she run a family, run a business and

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run an iron man as a woman because it's

a really big ask and Camille and I have

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had some really interesting conversations

beforehand and I'm absolutely

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intrigued with her, her life story.

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her health story and how

she, she runs all this stuff.

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It's absolutely wonderful.

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So I'm delighted to have Camille

join me today and hopefully

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this will be inspiring.

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This will show you that you can do a lot

of things and Camille has got, she's got

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the knowledge, she's got the experience

and she's got the know how and I'm

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going to hope to join this conversation

adding how all these can come together.

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So Camille, welcome.

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Camille: Thank you so much for having me.

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Sal: It's really good to have you here.

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So that's a pretty strong intro, right?

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So how to run it all.

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And I know in today's world, there is,

there's sometimes is this thing about

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trying to do it all, which perhaps

is not where we're going with it.

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So we're just going to carry out that.

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It's not about doing it all.

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It's about how do you do this well.

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And this is what I was really

intrigued when I first met Camille.

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so we're going to get into this, but.

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For those of you who don't know

Camille, she runs The Float Spa, she's

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a businesswoman, and she has a very

interesting backstory around health.

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So today, she's tough, she does Ironmans.

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It wasn't the case when you were

a young person, was it Camille?

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Maybe you could share with us a

little bit about your early years and

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perhaps how you, or the challenges

you came into the world with.

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Camille: Yes, so I was born in

the 80s, and I was actually born

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with a rare heart condition.

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It's actually not that rare anymore,

but, it, was certainly in the 80s the

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conventional medicine or conventional

route for recovery or healing or getting

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over it was, to have open heart surgery.

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So when I was born about six months

into my life, obviously I remember

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this well, obviously not, I was, I

had health complications and, it was.

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found out that I had this hole in my heart

and, they wanted to immediately cut me

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open and conduct open heart surgery, which

my mum was not really best pleased about.

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She was like, Oh, I don't

want to have a massive scar.

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She's very young.

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This seems Like extreme.

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So it was very much, oh,

we have to monitor it.

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And I, I just remember about, I think

it was about eight or nine when I

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first found out about this, because I

just thought going every three months

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to the cardiologist to be wrapped

up to any CG machine was absolutely

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normal but actually it wasn't.

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And so I would have all these checks

constantly and it was my mom and dad,

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and they weren't actually together for.

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My life, and we're having an

argument at the end of the bed

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saying you need to tell her and I

was like, okay I was eight or nine.

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I've got a ten year old now, so I

think that I probably would have told

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my child That's at that point, but

fundamentally I wasn't told and this

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is how I found out So I remember going

to school and running around telling

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everybody that I had a hole in my hand

Which was like, then the parents were

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then pulled in to have a word with the

headmaster and it's what is going on?

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And it was all a little bit chaotic, and

then I was told, oh, you're not meant

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to do sport, you're not meant to do

activity because the amount of pressure.

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And they monitor, the size of the hole.

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So every time we go in, we had a size

of the hole and the hole in my heart

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was actually the size of a 50 pence

piece, which is deemed quite big.

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And, yeah, so the way it works is oxygen

was not filtering through into my body

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properly, it was going back out, and,

it meant that carbon dioxide was going

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back in, and it just, the whole thing

was apparently a ticking time bomb.

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And, so the maximum age plan, they were

a bit like, at those times, oh, if she

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doesn't have any surgery, maximum age

would be 40, and she shouldn't be active,

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and she shouldn't do any of these things.

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And I was like, okay.

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When I found out of it, okay, I really

playing netball, and I really like playing

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hockey, and I'm a really good swimmer,

and I really like to do those things, and

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it was like, okay, so now I've found out,

and now I'm not meant to do anything,

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even though I have been active beforehand,

so it was always that question.

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And then I went to secondary school

and pretty much ignored all the advice.

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I captained the hockey team, I

captained the netball team, I

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literally played any form of sport.

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I loved PE, I was just constantly active.

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I was running all the time,

doing cross country races.

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I just did it all because I really

enjoyed it and it didn't affect me.

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And I think in when I was 12.

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That's the only subject I've never done

very well in was biology and ironically

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what I do now for a living is, and

we were studying the heart and the

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teacher, we were studying the heart and

I said, Oh, I've got an atrial septal

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defect and she turned around to me and

said, You can't have, you'd be yellow.

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And I was like, Okay, but I actually

do have that heart defect and she.

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argued with me in the class and

I just stood up and walked out

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the class and never set foot

into a biology lesson again.

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again, my mother was dragged in and

the discussions about my behavior,

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which I was a grade A student and

got an E in biology, just didn't

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really fit with what was happening.

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flash forward in 1998, I was very

fortunate to have keyhole surgery.

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I was the very first child in Manchester.

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to have this surgery.

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as a 15 year old, having keyhole

surgery through your groin with, 25

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doctors and nurses in a room was highly

embarrassing, but it did give me that

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chance to then be told live your life.

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I spent 12 months on aspirin

and then that was it.

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And it only really occurred again,

when I was pregnant really, that

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I never really had to discuss it.

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And the cardiologist said to me

okay, you're now fixed, that's it.

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And that's it really, so I've just gone

on to just live a life, but there's been

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some interesting people, some very high

level celebrities that have actually

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struggled with their heart and actually

have then found out in much later life

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that they had that same defect, and

their hearts were failing in their mid

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to late 30s, and when you're, you hear

about those stories, how fortunate I

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was to have that surgery and for my, my

mother to wait for the time for them to

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find that surgery, that, that level of

medical advances that then gave me this

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life that I can now be a normal person.

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Sal: Wow, what a story.

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There's several things that

really stood out to me in there.

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And yes, of course, the 80s, perhaps

even today, there is this narrative,

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isn't there, that if there's

something quote unquote wrong with

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a person, it's a heart condition,

there's this, you should do less.

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Now I know you and I probably have got

quite a strong view on this about doing

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more, doing less and appropriateness,

but isn't it interesting that, don't

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do sport, don't do this, don't do that.

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And.

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In some ways that knowledge has been

contravened a lot in more recent times

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to say actually if you want good health,

physical, mental, emotional, metabolic,

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you do need to be doing active movement

and it's so curious that you were given

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that advice and thank goodness for you.

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it seems like you rebelled

against that, which I love, it's

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no, I'm not going to do that.

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And, and of course you've

got to enjoy your childhood.

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Because you can't go back, this is such

an important thing I'm all about, like

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time is this fluid flow, don't miss

it, because you can't buy it back, and

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it sounds like you got that really,

really nice, I'm pleased to hear it.

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I'm really interested in to get into

the mind of you, about what happens,

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because this is not a new pattern, this

is something that clearly is happening.

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What happens when you're

told you can't do something?

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Camille: sometimes it's just take

time to digest about what you

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are being told you cannot do.

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don't jump off a cliff.

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I probably would agree with that.

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Unless you're wearing a, you know,

a parachute or something like that.

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But, there's, there's, there's parameters.

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And believe me, I am actually

a big rules follower.

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I love checking rules, following rules.

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All that stuff.

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I think when it comes to your body,

a lot of times, you know best.

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And even maybe with, if you're a parent

with a child as well, is that, my daughter

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got very sick when she was little.

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And we would go back and forth

to the doctors, and the doctors

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went, Are you a first time parent?

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this happens all the time.

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And it was only because of our

persistence she was then admitted

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to paediatric intensive care.

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It was that serious.

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And, I think being able to listen

to your body So if I, had a training

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session and I was getting out of breath

all the time and I couldn't breathe,

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I think there's something wrong.

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But if, if I was very, very unfit and

doing a, suddenly decided to do a 5km

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run, everybody would feel out of breath.

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But is it that you're feeling out

of breath because you're Different.

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Or is it because you are unfit?

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So I think the first really valuable

point is listening to your body.

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for me, I'd been doing

exercise, my whole life.

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I was super active all the time.

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And then to be told, okay, you

don't do, you can't do anything.

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Or stop doing that.

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And it's like, why am I stopping doing

that when I was doing it yesterday?

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What's the difference today?

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I haven't suddenly, something bad

hasn't suddenly happened today,

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I was exactly the same yesterday.

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I was listening to a really good

podcast exactly about this, or a

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book saying about how Bruce Lee was

told after a serious injury that he

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could never do anything again, and

actually how you can go on to retrain

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and listen to your body and actually

recover from really severe injuries,

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but being able to listen to your body.

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Sal: Lovely.

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Such an interesting point.

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So interesting to hear that you were

challenging that as a young, young person.

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What age were you when you were

given this first initial diagnosis?

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Camille: Six months.

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I was

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six months

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old.

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Sal: of course, okay.

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So six months, right?

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It's your parents having to feed that in.

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And when were you told

that you couldn't exercise?

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Camille: Well, technically, they told

me, that it was the school that said

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that I shouldn't do any exercise.

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And, whereas, with the cardiologist

that we were going back and forwards

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to, I don't believe, I haven't

asked this question to my parents

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actually, that I was told by the

cardiologist not to exercise.

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Then, maybe when I got older,

I was told not to exercise.

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Does that make sense?

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when I

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was a baby, it wasn't really addressed

then, but as they were monitoring

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it, it was like, Oh, you need to

not do too much, and, you've got to

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be careful because she's not having

the surgery, you need to watch it.

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So it was only when I started to get

bigger, because yes, I was getting

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bigger, my heart was getting bigger, and

the hole in my heart was getting bigger.

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So I believe it was as I came into

secondary school when everyone has that

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big jump, that it was around that time

that I was told then don't do anything.

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Sal: Interesting.

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Very interesting.

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Now, of course, if we, if we bring

the overlay that, that thinking,

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that approach to perhaps modern day,

modern day you, modern day people,

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our listeners, who aren't children.

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if you're an adult and you're

listening, then people may say

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that you shouldn't do things.

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And if it's a health

professional, of course you do

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need to take their knowledge.

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I've got a buddy of mine, he's been

a doctor, they train for years and

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years, they know so much stuff.

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But there's something very interesting,

isn't there, about between hearing

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something from another, a health

professional, a specialist, these

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sorts of things where people really

invest a lot of time and skill.

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And then checking that with your

own understanding and your own.

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Body.

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So what does your body say?

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Because that goes and

flips in several ways.

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You could be pushed, say in an

exercise class or training drills,

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you'd be pushed to go harder.

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But if that's not right, if

you genuinely feel your body's

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saying, no, that's too much.

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I'm getting too many,

get too much fatigue.

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I'm getting injured.

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Then maybe your body is talking

louder than your trainer.

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And then of course there's a flip,

which is perhaps you're, you're told

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to take it easy because you're over 40.

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my bugbear about as you get

older, you should slow down.

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I'm like, yeah, who

came up with that rule?

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Is that the person who drew the sign?

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the orange, the, sign where

you've got old people bent over.

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It's it doesn't always need to be like

this, but there is this trajectory

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after 40 that things start to fatigue.

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The body starts to, to break down.

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And the only way to do something

about that is to arrest it, which is

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health activity, physiology, exercise,

nutrition, mind, mindfulness, psychology.

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It is all of these factors of

the self, the human self, that

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need attending to, to stay well.

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In that instance, if someone's

saying, you should slow down.

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You're over 50 mate.

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And take it easy.

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It's Hmm, I'm not sure that's

credible advice when my body

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feels energy after training.

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So our body is a powerful messenger.

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And the question is how

can we listen to it better?

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That's what I, I'm interested in.

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So Camille, how do you listen to your

body in today's world as you train now,

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as you're, a business woman and a mom,

how do you listen to your body today?

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Camille: Oh, I'm always listening

to my body because I'm now over

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40 and I've got aches and pains.

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I think, to be perfectly honest,

if you look at me now and where

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I was when I was 30, I think I'm

fitter, younger, healthier, and

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everything now than I've ever been.

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Ironically, in my twenties,

yes, I was super active as a, a

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teenager, but then in my twenties I.

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I found Brighton and the evening's

entertainments here in Brighton and I

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think I believed that you could sleep

a lot when you were dead and that was

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the mindset that I would live and then

I had children and then things I suppose

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when you Start to put in perspective

that you are suddenly not just yourself,

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you're not reliant on yourself and

then you've got children and you're

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trying to lead a good example for them.

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I was a bit like, okay, I've always

enjoyed fitness and then it was like how

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you can then embed fitness into your life.

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I don't really going to the gym to

be honest, it's not, it's not for me.

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That's not my thing.

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I have lots of time for loads

of people that that's their

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thing, but just, it's not my bag.

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I do triathlons and people think I'm

crazy and that's absolutely fine.

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But I genuinely believe

that you can reverse aging.

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You can reverse aging, you

can Look after your body.

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You can listen to your body.

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I went in my regular meditation classes.

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I focus on the word interception.

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So everything you can feel

internally, what can you notice

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about the feelings in your body?

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And we do loads of work about that.

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And it is exactly how I live my life.

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I wake up in the morning and

you know how you get out of bed.

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can sometimes influence

how the whole day goes.

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Can you get out of bed and say,

Today's going to be amazing!

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Yes!

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Let's go!

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even when you're feeling that you've

had three hours sleep or whatever,

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you can still find the positive.

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And that kind of mindset does pull you

up, because, on your down days, and we

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all have down days, and when you get

up and it's minus three outside, and

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you're meant to go for a run at six

o'clock in the morning, you're like,

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how many layers of clothing can I wear?

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it's It's difficult, but your body does

support you, and also, the question I

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love to ask myself is how much better

do I feel after I've done something?

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Because no one feels worse after a run.

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Sal: Can I speak to that?

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Cause it's just such an important thing.

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I have this time and time again.

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So those of you, some of you know

my regular listeners know me, but

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in case this is new, I coach human

performance that covers psychology,

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emotional, breathwork and physiology.

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So I'm also a strength

and conditioning trainer.

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I've been a long time yoga teacher.

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I'm really interested when we, we'd shift

mindset around exercise, particularly

302

: 00:15:30

for people who've been away from it

or haven't done it and they've got

303

: 00:15:32

to maybe a certain point in their

life, it's, things aren't working.

304

: 00:15:36

You don't feel well, you don't look good,

you, things just aren't working for you

305

: 00:15:39

because your physiology and your body is

not in the right condition it needs to be.

306

: 00:15:43

So it's okay, I'm going

to start some exercise.

307

: 00:15:45

Great.

308

: 00:15:46

And I've had the classic like,

oh, how do you, people say to

309

: 00:15:48

me, how are you so motivated?

310

: 00:15:50

I'm like, I'm not motivated.

311

: 00:15:52

I've got structure.

312

: 00:15:54

I've got purpose.

313

: 00:15:55

I've got a really compelling reason.

314

: 00:15:57

But like you, Camille, I ran,

I mentioned the other day.

315

: 00:16:01

I ran out in the morning.

316

: 00:16:02

It's like dark and rainy.

317

: 00:16:03

I'm like, oh, this is just

miserable we're recording this

318

: 00:16:04

in winter in the UK right now.

319

: 00:16:06

I did not wanna be outside in the day, but

what I did want is I wanted the payoff.

320

: 00:16:11

So the paycheck at the

end of that run was.

321

: 00:16:15

Everything I know, metabolic

improvements, cardiovascular

322

: 00:16:18

improvements, vitality, youth, energy,

mitochondrial shifts, cognitive shifts,

323

: 00:16:23

like we got the knowledge on this now.

324

: 00:16:25

So going for a run, the payoff is so

big, so big, that the price is cheap.

325

: 00:16:33

And that's the way I see it.

326

: 00:16:34

And I think in our culture, we've

obviously got, we've got to shift

327

: 00:16:37

it sometimes because people say, Oh,

it's hard running or it's hard gym.

328

: 00:16:40

Yeah, it might be a bit.

329

: 00:16:41

But the payoff is so much softer, nicer,

better, and I think this is one that

330

: 00:16:46

shifts and I really would like to get

your insights about what, take us through

331

: 00:16:51

what drives you, what's your reason, your

motivation, whatever terminology you use

332

: 00:16:55

and dial into to go on a run, to sign

up for a triathlon, to do what you do.

333

: 00:17:00

Take us through how you approach this.

334

: 00:17:02

Yeah.

335

: 00:17:04

Camille: I used to, I mean I've run a

lot, I would be a stop start runner, so

336

: 00:17:08

I'd run for a few months or sign up to

ce, so this is my past, so in: 2012

337

: 00:17:12

I completed my first marathon, I did the

Brighton marathon and I'd actually only

338

: 00:17:17

trained for the half, and then I was

like, oh, I'm halfway there and it's my

339

: 00:17:21

wedding and I want to look really good

on my wedding, so I'm going to do this.

340

: 00:17:26

Okay, so I actually did the, the half

marathon and I think it's six weeks later

341

: 00:17:30

I did the marathon and I did great and I

was like feeling good and I didn't have a

342

: 00:17:35

That was before we had like smart watches.

343

: 00:17:37

I think I had a heart rate monitor I just

don't really have any tech So I didn't

344

: 00:17:41

I actually the pace was the pace and I

wasn't really bothered and I thought I

345

: 00:17:44

did really And I was great And then I

had babies, I had my daughter, and then

346

: 00:17:49

after having my daughter, she got very

sick, and I opened, just after that,

347

: 00:17:53

I opened, the Float Spa, as part of

my recovery from her being ill, and we

348

: 00:17:58

haven't really talked about my breakdown

in: 2014

349

: 00:18:03

story, and then I actually used, opened

my business, and then it suddenly became

350

: 00:18:07

focused on that, and I think 2015 was like

the, the first, Step into the wellness

351

: 00:18:14

world because I'd only really, I'd only

floated before and that was about it.

352

: 00:18:18

And then before my first float, I think

I'd had a massage on holiday, so I

353

: 00:18:22

wasn't really into the wellness scene.

354

: 00:18:24

my background before the Floats Spa

was in sales and marketing, and we

355

: 00:18:28

lived a thousand miles an hour and

everything was really stressful and.

356

: 00:18:32

It was just relentless stress and

busyness and you'd have to be at work at

357

: 00:18:36

8 o'clock and you have to leave at 7pm

and you don't get to see your family and,

358

: 00:18:40

ugh, oh my god, that is, ugh, horrible.

359

: 00:18:43

but that was the norm.

360

: 00:18:45

Then my daughter got ill and

actually then I got very sick and I

361

: 00:18:48

used floating to overcome that and

then I opened the float spray and

362

: 00:18:52

then it was like, okay, now what?

363

: 00:18:55

Just run the business and carry on

and, I think it was just after my

364

: 00:18:58

son was born in 2016 that I was a bit

like, Oh, I should really do a bit

365

: 00:19:02

more exercise, get really into it.

366

: 00:19:04

And then in 2017, I, met this

amazing gym and actually joined

367

: 00:19:08

a gym with a personal trainer.

368

: 00:19:10

And I said, I didn't like it.

369

: 00:19:11

And then, I worked with him

for a couple of years and then

370

: 00:19:13

I used to really love running.

371

: 00:19:15

And he's Oh, you should go for more runs.

372

: 00:19:17

I was like, Okay, cool.

373

: 00:19:18

Yeah.

374

: 00:19:19

And then I was like, okay, so I

started running a couple of times

375

: 00:19:22

a week, not really like fast, just

like plodding along and carrying on.

376

: 00:19:26

And then 2019 came and I decided

in my goal setting, which I always

377

: 00:19:31

do, and I teach goal setting and

with all my coaching clients, etc.

378

: 00:19:35

And I decided to sign up to

a white collar boxing match.

379

: 00:19:39

So you can see I was a very traditional

type of there's an event and then

380

: 00:19:44

you've got to work out how to do it.

381

: 00:19:45

And then I would do things like, the

half marathon and it was always an

382

: 00:19:49

event triggered me to be motivated.

383

: 00:19:52

And that's very common.

384

: 00:19:54

And I see that with clients.

385

: 00:19:56

And then once I started this world of

running again, I was like, Oh, I feel

386

: 00:20:01

I'm getting a bit older now and my joints

shouldn't be running four times a week.

387

: 00:20:05

And what do I like?

388

: 00:20:06

And I was like, you know what?

389

: 00:20:07

I've never.

390

: 00:20:08

I've, this world of triathlon,

maybe I could do a triathlon.

391

: 00:20:11

I used to love swimming.

392

: 00:20:13

but I know about water chemistry

through the floats bar, so I

393

: 00:20:15

was really fussy about getting

in a swimming pool and the sea.

394

: 00:20:19

That's another story.

395

: 00:20:20

so I was like, okay, just,

just going to the pool.

396

: 00:20:23

And I had this bike that I used

to ride, and I was a bit like, oh,

397

: 00:20:26

this bike is, there was, I would run

over on it, and it was all like, oh.

398

: 00:20:30

Bit traumatic.

399

: 00:20:31

So it's like releasing some of the trauma.

400

: 00:20:33

I'd lost a baby on this bike and I

was like, just get rid of the bike.

401

: 00:20:37

It's a mindset.

402

: 00:20:37

It's get rid of the bike

because the bike's the problem.

403

: 00:20:39

You're not the problem.

404

: 00:20:41

So I bought myself a bike and then

decided to sign up to a triathlon,

405

: 00:20:44

not having a clue what to do.

406

: 00:20:47

just thought it'd be really

interesting just to try it.

407

: 00:20:50

And then, yeah, then the bug has hit,

but I now do lots of events, swimming

408

: 00:20:55

events, running events, cycling events,

all three, full distance, short distance,

409

: 00:21:00

sprints, all these different world.

410

: 00:21:03

and originally it was all about being

motivated just by an event, but now it's.

411

: 00:21:08

if I don't exercise a day,

I just don't feel normal.

412

: 00:21:11

And my people say when I tell people that

I exercise seven days a week, they think

413

: 00:21:16

that exercising is like me doing like

a thousand percent effort every time.

414

: 00:21:21

And I don't, there's days where I'm

doing like a run and it's, basically it

415

: 00:21:25

doesn't feel much faster than a walk.

416

: 00:21:27

And there's days where I do.

417

: 00:21:29

Sprinting and it's really, really fast.

418

: 00:21:31

And people go, oh, that's really fast.

419

: 00:21:33

And I go on a cycle ride or put the

indoor bike on at home, just sit there

420

: 00:21:37

watching TV and watching Netflix whilst

my legs just spin around for an hour.

421

: 00:21:40

And it's a really easy one.

422

: 00:21:41

And then there's times

where it's like sprinting.

423

: 00:21:44

And I come in and everyone looks at

me and my husband and the kids look

424

: 00:21:46

at me and go, you had a workout today,

then . And it's just mixing it up.

425

: 00:21:50

But fundamentally.

426

: 00:21:52

I love the feeling what your body

feels when you've done exercise, and

427

: 00:21:58

I cannot live without it, really.

428

: 00:22:02

Sal: Fascinating.

429

: 00:22:04

So, interesting.

430

: 00:22:04

I want to unpick a little bit of that.

431

: 00:22:08

for those people who are either

starting the journey, want to

432

: 00:22:12

start the journey, somewhere in the

journey, we are all differently.

433

: 00:22:14

We're motivated by different

things, external motivation,

434

: 00:22:17

internal motivation, or external,

intrinsic, external, externals, big.

435

: 00:22:21

It works for a lot of people.

436

: 00:22:22

My partner signed up for a

half marathon and she did it.

437

: 00:22:25

And when she hasn't signed up

for it, she doesn't run much.

438

: 00:22:28

Although I train her

most of the time, but.

439

: 00:22:30

If that's how you roll, you leverage it.

440

: 00:22:33

So understanding your mind,

that's what I do with people,

441

: 00:22:36

help people understand their mind.

442

: 00:22:37

So if you're externally driven,

fine, sign up for a marathon, half

443

: 00:22:40

marathon, 5k, it doesn't matter.

444

: 00:22:41

Zumba, Zumba competition,

it doesn't matter.

445

: 00:22:44

But that will give you the the

focal point and the reason,

446

: 00:22:48

the shape and the structure.

447

: 00:22:49

I'm internally driven.

448

: 00:22:50

I could just go train because

I'm fortunately I'm very

449

: 00:22:53

kinesthetically connected.

450

: 00:22:54

I'm very connected to my body.

451

: 00:22:55

that's thanks for years of yoga that, that

gave me that connection and enriched it.

452

: 00:23:00

And the feeling is Everything.

453

: 00:23:04

The feeling of being strong is priceless.

454

: 00:23:08

So we talk about Seder symbols, back

in the day when I was born, the men

455

: 00:23:12

of my age would have was seeks a

big car or something like that or

456

: 00:23:15

a, a couple of million in the bank.

457

: 00:23:17

Now I, I did a lot of the guys I'm talking

to, they want to say the symbol of a body

458

: 00:23:20

that's fit and strong and dynamic and,

and that they feel very comfortable in.

459

: 00:23:26

So it's very interesting that we can

play around with whatever drives us.

460

: 00:23:29

Know what drives you, go with that.

461

: 00:23:31

That would be my, my understanding

and you've already alluded to that

462

: 00:23:35

and it's interesting, isn't it?

463

: 00:23:36

I want to say something.

464

: 00:23:38

I know some people can be intimidated.

465

: 00:23:40

by the early part of this journey.

466

: 00:23:42

If you're coming from sedentary lifestyle,

sales and marketing, doing 12 hour days.

467

: 00:23:46

I worked in advertising when I was young.

468

: 00:23:47

So I know all that vibe.

469

: 00:23:50

It can be intimidating.

470

: 00:23:51

When you look at someone you're

like, Oh my God, they're a triathlete

471

: 00:23:53

or you train all this time.

472

: 00:23:55

It can be intimidating because it's scary.

473

: 00:23:58

And I've cited this example, I got into

CrossFit in my mid 40s and I was doing a

474

: 00:24:02

lot of yoga at the time and yoga is, I was

very good at yoga, if you can be good at

475

: 00:24:05

it, whatever that term means, and I went

to CrossFit and I was absolutely rubbish,

476

: 00:24:09

I was, I was very weak compared to most

of the girls there, let alone the male

477

: 00:24:13

athletes, and I was really intimidated.

478

: 00:24:16

My ego was really squashed down.

479

: 00:24:19

Thankfully, because the work I do

with psychology and human behavior,

480

: 00:24:21

that I was able to manage that ego

squashing and stay with the process.

481

: 00:24:26

It took me five months to feel okay.

482

: 00:24:29

And that was going twice a week, every

week, CrossFit and doing some other stuff.

483

: 00:24:32

So that took five months of commitment

to see, is this going to work out?

484

: 00:24:35

And one thing I find, and I want

to get your view on this, it

485

: 00:24:39

does need a long term approach.

486

: 00:24:41

So signing up for a triathlon or going to

the gym today and seeing do you like it?

487

: 00:24:44

You probably won't.

488

: 00:24:46

You probably, you probably hate

it because you're her and it's

489

: 00:24:48

awkward and you'll feel a bit weird.

490

: 00:24:50

But if you go on that evidence rather than

going on a long term evidence, you're,

491

: 00:24:55

you're gonna possibly miss out now.

492

: 00:24:57

I'm really intrigued about, so we're

speaking about motivation and driving.

493

: 00:25:01

How do we prioritize is a

really key thing, right?

494

: 00:25:05

You're a mum.

495

: 00:25:05

You run a business.

496

: 00:25:07

You're super busy.

497

: 00:25:07

I've got my own business.

498

: 00:25:09

I've got loads of things that I have to

do and lots of clients and And I know

499

: 00:25:12

how I roll and I'm happy to share that.

500

: 00:25:14

But I want to know how you do your

prioritization because I hear so many

501

: 00:25:17

people say, Oh, I haven't got the time.

502

: 00:25:19

I'm like, Camille has got the time.

503

: 00:25:21

I've got the time.

504

: 00:25:22

We've all got the same time.

505

: 00:25:23

It's 24 hours in a day.

506

: 00:25:24

No one gets any different.

507

: 00:25:25

It's the same gift.

508

: 00:25:26

You live one of those days,

you get the gift of 24 hours.

509

: 00:25:29

What you do with it is up to you.

510

: 00:25:31

Now.

511

: 00:25:32

I'm going to be gentle here.

512

: 00:25:33

I know some people have a high demand.

513

: 00:25:34

They might have to have roll up a

big job to keep the family going.

514

: 00:25:38

I understand how difficult it is.

515

: 00:25:40

I coach people like this all the time.

516

: 00:25:41

So we're not going to say isn't,

but how do you get this training

517

: 00:25:46

priority into your life with, you

are a mom, you are a business owner,

518

: 00:25:50

you've got a lot on your plate.

519

: 00:25:51

How do you make it work so that we

can help others understand how maybe

520

: 00:25:54

they can make it work for them?

521

: 00:25:56

Camille: So my big thing as well is also

encouraging the children to see you do it.

522

: 00:26:01

So that's just something that I love.

523

: 00:26:03

So is, there's times when my husband goes

and, I help at a run club, for example,

524

: 00:26:09

and he's oh, me and the kids are going

to come down and meet you afterwards.

525

: 00:26:11

I was like, okay, that's cool.

526

: 00:26:13

I've got the kids bikes.

527

: 00:26:14

We'll go for an hour run.

528

: 00:26:15

So my husband and I go for a run together.

529

: 00:26:18

And the kids are on their bikes, so they

don't know, my son is 7 and my daughter's

530

: 00:26:23

10, so they go for a nice flat bike

ride on the seafront, with the wind,

531

: 00:26:27

it's always a bit of a challenge, and my

husband and I just run alongside them,

532

: 00:26:30

and we do that quite a bit, so it's an

hour activity that's free, on a Sunday

533

: 00:26:35

for example, and that means I'm getting my

training session in, my husband's getting

534

: 00:26:39

a training session in, and the kids are

out in the fresh air, so that's That's an

535

: 00:26:42

example of how you can do it as a family,

that obviously can't happen every day

536

: 00:26:46

because the kids have their own schedule,

my husband's got his own business, I've

537

: 00:26:49

got my own business, they're different,

very different, but on a Sunday is my,

538

: 00:26:54

my kind of planning day, I'm a big kid.

539

: 00:26:56

I love habits.

540

: 00:27:00

I love creating tiny habits, big habits.

541

: 00:27:03

I love challenges, outcomes, aspirations.

542

: 00:27:05

I love it all because we

can work towards something.

543

: 00:27:08

but for me on a Sunday, I do super fridge

Sunday, so do meal prep in the fridge.

544

: 00:27:14

And it's not putting everything

in pots and you just take it

545

: 00:27:17

out and it's a complete meal.

546

: 00:27:17

It's more like I'd always say going

to Subway and you've got everything

547

: 00:27:21

laid out like quinoa together, salad

together, meat or veg or whatever,

548

: 00:27:25

everything's all done in pots so you

can scoop it into a jar and shove

549

: 00:27:28

that in a pot and take that for lunch.

550

: 00:27:31

but I also do the same level

with my schedule for the week.

551

: 00:27:33

So I do have a triathlon coach.

552

: 00:27:36

it helps me understand not to

get burnt out, not to overtrain.

553

: 00:27:39

before I had a coach, I would like

to go for a 5k run and run it every

554

: 00:27:43

time trying to get faster and then get

frustrated that I wouldn't run it faster

555

: 00:27:46

each time, but I would do that four

times a week and almost destroy myself

556

: 00:27:50

in the process, and so now he helps

me slow down in order to get quicker.

557

: 00:27:54

so he schedules we chat about my week.

558

: 00:27:56

I have some things that are non

negotiable like on Tuesday nights

559

: 00:28:00

I always go swimming at 7 45 p.

560

: 00:28:02

m to 8 45 and it semi annoys me if

someone invites me to an event or there's

561

: 00:28:06

a party or there's something that needs

to go on because I'm like That's my

562

: 00:28:10

swim time I know it sounds ridiculous.

563

: 00:28:13

And on Friday mornings, my husband takes

the kids to school and so Friday mornings

564

: 00:28:17

are my other swim time because swimming

is harder to do because you're reliant

565

: 00:28:22

on a public pool being open, for example,

whereas a run, you can squeeze that into

566

: 00:28:26

your lunchtime, you can go in the morning

before work, you can go before the kids

567

: 00:28:31

get up, there's lots of times that you

can squeeze things in, so it's It's

568

: 00:28:34

really important to look at your schedule

and try, what my theory is, try not to

569

: 00:28:38

interfere with everybody else's schedule

to be over selfish, is the biggest thing.

570

: 00:28:43

My husband likes training, not for

triathlons, but he likes running, he

571

: 00:28:48

likes to go to the gym, so I don't

want to encroach on my time too much.

572

: 00:28:53

Obviously, as you get closer to race

day, so we're in off season now.

573

: 00:28:58

I don't have any big races for

four months, five months, four

574

: 00:29:02

months, and so I'm not on a bill.

575

: 00:29:04

So it's ticking over

just maintaining fitness.

576

: 00:29:07

It's just getting better,

Fine tuning some of my.

577

: 00:29:09

niggles or fine tuning some of the things

we're not very good at, so it's easier.

578

: 00:29:13

But as we get closer to race day, so in

July I did, the Half Ironman Swansea,

579

: 00:29:17

I had to schedule in four hour bike

rides on a Sunday, which is quite a

580

: 00:29:22

lot of your day when you already help

with a run club and you have kids and

581

: 00:29:26

they've got parties and everything.

582

: 00:29:27

So it's about working together with your

partner to make sure that they are On your

583

: 00:29:32

side and want you to achieve your goal.

584

: 00:29:35

And I have an amazing

husband that's really, really

585

: 00:29:37

supportive who helps me do that.

586

: 00:29:39

And a lot of the times I also

have friends that, I'm, I don't

587

: 00:29:43

mind taking a lunch break to go

for a run for an hour and a half.

588

: 00:29:46

I do that or an hour.

589

: 00:29:48

so I try to mix things into my

day as much as I can, but without

590

: 00:29:52

Sunday planning, I can't fit 10, 12

hours worth of exercise in a week.

591

: 00:29:57

And it is so important to plan.

592

: 00:30:01

Sal: Perfect.

593

: 00:30:02

It comes back to the

same thing, doesn't it?

594

: 00:30:03

It's feeling like you described earlier

and I was sharing my, my own view about,

595

: 00:30:08

it's not about the exercise per se,

it's about the payoff or the feeling

596

: 00:30:11

or all that good stuff afterwards.

597

: 00:30:13

And, and actually it's the same with

the, with the Sunday thing, isn't it?

598

: 00:30:16

It's not about.

599

: 00:30:17

Oh, because Sunday I've got to focus,

got to do meal prep, maybe a bit

600

: 00:30:19

of preparation, got to look at the

schedule, talk to husband or talk to

601

: 00:30:22

partner, figure out who's doing what.

602

: 00:30:24

But if you bother to do that, if you

choose to do that, okay, I'm going to

603

: 00:30:27

commit whatever amount of time there's

an hour or a couple hours of your day,

604

: 00:30:31

that payoff is like the week sorted.

605

: 00:30:33

Everyone knows what they're doing.

606

: 00:30:34

No one's kind of, no one's

time's being squashed because

607

: 00:30:36

we've respected each other.

608

: 00:30:38

We've spoken it through.

609

: 00:30:39

And we open the fridge.

610

: 00:30:40

Hey, there's some good stuff in

there, which is really nice when

611

: 00:30:43

you're like, Oh God, I've only got

a short amount of time for my lunch.

612

: 00:30:46

So it's really, such a, what I heard from

that is thinking ahead, looking ahead.

613

: 00:30:52

And from what you described, you're,

you're quite a forward thinking

614

: 00:30:54

individual from what you're saying

about goal planning and that

615

: 00:30:56

your, your orientation is quite

future orientated, which is great.

616

: 00:30:59

I think most of us are, we just

need to see it and choose this

617

: 00:31:03

is what my week looks like.

618

: 00:31:05

What I find interesting.

619

: 00:31:06

around dumping motivation.

620

: 00:31:09

So if you're not motivated and,

this time of the year, it's tough.

621

: 00:31:12

I went to the gym this morning

later than I would like to.

622

: 00:31:14

I'd love to be in the gym at six in the

summer and people who know me, they'll

623

: 00:31:18

say, Oh, what time do you get up today?

624

: 00:31:20

I'm like, Oh, half four.

625

: 00:31:21

Cause I will literally

get up when it's light.

626

: 00:31:23

But the winter, of

course, it's exact same.

627

: 00:31:25

It's it's really tough for

me to get up 15 right now.

628

: 00:31:29

before first light.

629

: 00:31:30

So I have to set an alarm at

this time of year and it's tough.

630

: 00:31:33

It's, it's really tough.

631

: 00:31:34

So it was a bit late this morning, went

to the gym, did my session, great session.

632

: 00:31:38

And it's about figuring out

the payoff, looking ahead.

633

: 00:31:42

So I did the same thing for my partner.

634

: 00:31:44

We do a diary check on a Sunday.

635

: 00:31:46

It's who's doing what, where you at?

636

: 00:31:48

we have dogs.

637

: 00:31:48

So we have dog commitments.

638

: 00:31:49

We have to do the dog walking

twice a day and making it work.

639

: 00:31:54

One thing I want to say about

this is I had a client and he

640

: 00:31:56

said to me, look, I'm in London.

641

: 00:31:57

I've got this, I'm running a business.

642

: 00:31:59

I want to do all my strength work

and my extra conditioning work.

643

: 00:32:01

I haven't got time.

644

: 00:32:04

And then I said to him, Hmm, I'm

not sure that's accurate because

645

: 00:32:07

you've got these windows of time

that you do at different times.

646

: 00:32:10

You've probably got 30 minutes every

day that you can maneuver with.

647

: 00:32:14

And in a 30 minute session,

you can do quite a lot.

648

: 00:32:16

So if you bought some dumbbells

or kettlebells or sandbags or

649

: 00:32:19

training bands at home, you could

put in a small drill at home.

650

: 00:32:24

You don't have to go

anywhere, you can execute.

651

: 00:32:26

So I think when we bring a mindset

of about looking at our time

652

: 00:32:28

windows in the head and going, What

can I do with that time window?

653

: 00:32:33

It's a better way of coming at it saying,

I need a three hour session at the gym

654

: 00:32:36

and I don't have it so I won't do it.

655

: 00:32:38

And I, and I wonder if that's

how, you mentioned lunchtime

656

: 00:32:41

runs and lunchtime training.

657

: 00:32:42

Is that, is that something you do?

658

: 00:32:44

You look at even if you've got a small

time window and build something in?

659

: 00:32:47

Camille: Totally.

660

: 00:32:47

I mean, one of my big things is

micro practices or tiny habits.

661

: 00:32:51

Um, it's like, you know, you've

got time in the day that you

662

: 00:32:54

don't realize you've got time.

663

: 00:32:55

I'm a big thing about

time management as well.

664

: 00:32:57

So not doing things twice, or three

times or four times, checking emails.

665

: 00:33:02

As an example, people check an email

on the phone, knowing that they're

666

: 00:33:05

never going to be able to action an

email until they get to the office.

667

: 00:33:08

So I was like, okay, so what

they do is read the email and

668

: 00:33:11

it could be a challenging email.

669

: 00:33:13

And they might read that at 7.

670

: 00:33:14

30 in the morning and they know that

they're not going to get to the office

671

: 00:33:17

until 9 o'clock, but in their mind

it's replaying this email and they're

672

: 00:33:21

suddenly distracted by this email

which is taking up a lot of time.

673

: 00:33:25

They then might be snappier with their

partner, lose it with their kids, just get

674

: 00:33:29

frustrated, a car cuts them up, whatever

it might be, something might happen.

675

: 00:33:33

They're still thinking about this email.

676

: 00:33:35

They then get to the office, open the

laptop or computer or switch it on, read

677

: 00:33:39

the same email again, and then take an

action and then wait for the result.

678

: 00:33:44

That's a waste of an hour

and a half in my time.

679

: 00:33:46

And so it's like, did you need to do that?

680

: 00:33:48

So when I say micro practices, I'm

talking, if you are struggling to start

681

: 00:33:53

with a fitness regime, things that I

would say, so what do you currently

682

: 00:33:56

do in your day that you always do?

683

: 00:33:58

Do you put the kettle on, for example?

684

: 00:34:00

So when the kettle boils,

what are you doing?

685

: 00:34:02

Are you checking Facebook or social media?

686

: 00:34:04

Or could you do three squats

while the kettle boils?

687

: 00:34:08

There's three squats more than

you did it every other day.

688

: 00:34:11

Could you do that every

time the kettle boils?

689

: 00:34:12

Could you do push ups on the

counter while the kettle boils?

690

: 00:34:15

If you've got stairs in your house,

when you get out of bed in the

691

: 00:34:18

morning, could you, when you walk

down the stairs, could you just run

692

: 00:34:20

back up them and down them again?

693

: 00:34:22

Okay, you suddenly got a little bit

of cardiovascular boost just by doing

694

: 00:34:25

that, and it feels really bloody good.

695

: 00:34:27

when you get to your desk,

do you sit down on a chair?

696

: 00:34:29

Could you sit down, stand up, sit down?

697

: 00:34:31

That's an extra squat.

698

: 00:34:33

There's ways of embedding things

into your day that you don't

699

: 00:34:36

actually realise that you're doing.

700

: 00:34:39

And these tiny little

practices are brilliant.

701

: 00:34:44

And then you realise that you

might have done ten squats.

702

: 00:34:47

Twenty Squats.

703

: 00:34:48

You could do this with the dumbbells

or whatever and it's a great way to get

704

: 00:34:52

more activity into your day and then

you've suddenly started this new regime.

705

: 00:34:58

Sal: Such a good point.

706

: 00:34:59

I come across this so many times.

707

: 00:35:00

I've coached many of my

clients around these points.

708

: 00:35:03

In fact, if anyone's received

an email from me, on the bottom

709

: 00:35:05

it tells you my working times

when I'm likely to be around.

710

: 00:35:09

It also says I don't get to check emails

that much because I'm normally in session.

711

: 00:35:13

I'm on my podcasting.

712

: 00:35:14

I'm running with coaching

clients and with S& C clients.

713

: 00:35:18

I'm not basically staring at a screen

and I'll check it when I can at the

714

: 00:35:22

appropriate times, like you're saying.

715

: 00:35:24

So actually it says on the bottom

of my email, which I'm going

716

: 00:35:26

to say this is a free recycle.

717

: 00:35:28

put on there.

718

: 00:35:28

If it's important, send me an SMS because

then I can see this pop up on my phone.

719

: 00:35:33

If I need to, respond

urgently to you, we can.

720

: 00:35:37

And it's managing expectations.

721

: 00:35:39

I can't, I want to say

something around this point.

722

: 00:35:41

This is so common, isn't it?

723

: 00:35:43

That we live in a culture of busyness

and there's such an addictive nature

724

: 00:35:46

to what's probably a dopamine hit.

725

: 00:35:49

Most people don't realize

it, but you check an email.

726

: 00:35:51

It's a dopamine hit, right?

727

: 00:35:52

The phone and software is

designed for dopamine hits.

728

: 00:35:56

This is how it works.

729

: 00:35:57

These tech guys work with psychology

as we know how this stuff works.

730

: 00:36:00

So be smart and realize that

this is what's happening.

731

: 00:36:04

You're getting in a habit.

732

: 00:36:05

You've already mentioned habits,

Camille, about building habits.

733

: 00:36:07

If it's a habit, Oh, I'll

quickly check my email.

734

: 00:36:10

Don't.

735

: 00:36:10

Get up in the morning, check my

email, just build a new habit.

736

: 00:36:13

Put those time boundaries in.

737

: 00:36:14

And if anyone's stressed, the

first thing we want to do is

738

: 00:36:17

reduce cognitive load, right?

739

: 00:36:19

So the first thing we want to do,

how do you reduce cognitive load?

740

: 00:36:23

That means the amount of

processing your brain has to do.

741

: 00:36:26

Don't fill it with more information.

742

: 00:36:28

It's that simple at its basic level.

743

: 00:36:31

So by looking at your phone, if you have

a habit of checking, there is one hack or

744

: 00:36:38

strategy, better word, that you can do.

745

: 00:36:41

Breathe in, breathe out.

746

: 00:36:48

should buy you around 8 to 10 seconds.

747

: 00:36:49

That'll pull you out of your limbic brain,

which is where your habit cycles are.

748

: 00:36:53

It'll pull you into prefrontal cortex

where your executive thinking function

749

: 00:36:56

is and make you go, Hmm, I remember

hearing Camille talk about this and maybe

750

: 00:37:01

say, I'll mention something about this.

751

: 00:37:02

I don't need to check

these emails right now.

752

: 00:37:03

I'm going to go to the gym or for

a run or take my kids to school.

753

: 00:37:06

I'll pick up on the email

when I'm at my desk.

754

: 00:37:08

So such a good point, isn't it?

755

: 00:37:10

Thank you.

756

: 00:37:10

That's a really important point

because managing time is actually

757

: 00:37:13

about managing energy in my experience.

758

: 00:37:16

There's time is time.

759

: 00:37:17

Time doesn't change.

760

: 00:37:19

It's the energy and the application of

what you do with your energy in that

761

: 00:37:23

time that matters, which is why some

people can become a pro sports person

762

: 00:37:26

and run a business and goodness as well.

763

: 00:37:29

And someone else struggles to, hold

down a, a regular job and it's all

764

: 00:37:33

overwhelming because managing one's

energy when there are so many distractions

765

: 00:37:37

is an absolute sacrosanct thing for

mental, emotional and physical health.

766

: 00:37:42

So yeah, it needs to be said, it needs

to be said if you're trying to build

767

: 00:37:45

a training plan, Manage your cognitive

energy as much as your physical energy.

768

: 00:37:49

Now I'm really want to talk to something,

which is, we spoke about this, we've

769

: 00:37:53

alluded to this, but let's get to this.

770

: 00:37:54

The payoffs.

771

: 00:37:56

Now there's a lot that's known

in science around, more current

772

: 00:37:58

science about mitochondrial health.

773

: 00:38:00

Quick, science lesson.

774

: 00:38:01

Mitochondria are, the energy

organelles that are in our body.

775

: 00:38:06

mitochondria help produce the energy

called ATP, adenosine triphosphate.

776

: 00:38:10

They are actually a non human cell.

777

: 00:38:12

So it's believed a long, long time

ago, they merged with human cells.

778

: 00:38:15

These, these, mitochondria.

779

: 00:38:17

What's been found is that mitochondrial

health is vital for mental health,

780

: 00:38:22

emotional health, physical health, energy.

781

: 00:38:24

And I don't know anyone that

doesn't want a bit more energy.

782

: 00:38:26

when I coach people like,

would you like more energy?

783

: 00:38:28

It's yeah, definitely give me.

784

: 00:38:29

And actually cardiovascular activity,

strength building, actually, all

785

: 00:38:33

physical movement activity helps build

mitochondrial health and Anyone who says

786

: 00:38:39

I haven't got time because I'm tired, that

already suggests you need more energy.

787

: 00:38:43

So then the caveat is, how can

we help you build more energy?

788

: 00:38:46

We need better mitochondrial function,

and we know that cardiovascular activity

789

: 00:38:50

of any nature and some strength activity

of any nature will develop that.

790

: 00:38:55

It's a win.

791

: 00:38:57

So for those who are like, yeah,

yeah, yeah, yeah, yeah, yeah, running

792

: 00:38:59

and all this, it's no, no, no.

793

: 00:39:01

This, this running down the road

will help you run a business better.

794

: 00:39:04

And I've got someone in front of me right

now, Camille, who actually does that.

795

: 00:39:07

So we know this!

796

: 00:39:08

stuff.

797

: 00:39:08

Now I'm intrigued to know, can you

give an example of your experience

798

: 00:39:11

of when your energies, obviously as

a woman with the experiences of your

799

: 00:39:14

natural cycles, which are different

to men's, but of course you're much

800

: 00:39:17

more, they're much more flowing and

change how you are like high and low.

801

: 00:39:21

How do you manage your energy and what

do you notice you get from exercise

802

: 00:39:26

and your, and your routine that you do?

803

: 00:39:28

Camille: Okay, so I spent a lot of time

studying female hormones as well, so I

804

: 00:39:32

do help people understand what I call

like a monthly cycle, because there are,

805

: 00:39:36

what I would, it's very common to have

four cycles as part of a traditional

806

: 00:39:41

cycle, so if you think about it like

winter, summer, spring and autumn.

807

: 00:39:45

certain times of the month you are

reclusive, you want to, recluse inside

808

: 00:39:50

in winter and, maybe do less in those few

months, few weeks than you do if you're

809

: 00:39:56

in summer and you're full of energy

and you've got your testosterone is

810

: 00:39:58

high because women do have testosterone

and it does elevate around ovulation.

811

: 00:40:03

So actually, that is the

time to do more exercise.

812

: 00:40:06

So actually, if you're going to plot

your Weak plan, you might as well over

813

: 00:40:10

pin it with where you are energetically,

hormonally for women as well.

814

: 00:40:15

So I'm often found doing that as well.

815

: 00:40:17

and actually some new, devices.

816

: 00:40:19

So if you have a Garmin watch,

for example, you can now

817

: 00:40:21

add on your cycle tracking.

818

: 00:40:22

So sometimes it's like

it's harder to get going.

819

: 00:40:26

I am not a morning person.

820

: 00:40:29

I actually hate the mornings.

821

: 00:40:31

I would love to sleep till nine o'clock

in the morning every day and probably

822

: 00:40:34

go to bed at, midnight, one o'clock.

823

: 00:40:37

But that's not reality, and when you've

got kids, they've got to get to school,

824

: 00:40:40

and, I have a husband who is literally the

biggest energetic person in the morning,

825

: 00:40:45

he's get up at six o'clock and then go,

and I'm like, ugh, could I just crawl

826

: 00:40:49

under the duvet a little bit longer?

827

: 00:40:51

So actually, having someone like him

around is fantastic, because this morning

828

: 00:40:54

at ten past six, he's can you just put

your feet on the floor and get up, because

829

: 00:40:58

you're going on your bike, and I was

like, I don't struggle actually anymore to

830

: 00:41:03

get up, as much because I love training.

831

: 00:41:05

I loved the fact that this morning's

bike session was probably a little

832

: 00:41:08

bit harder than I was expecting

at twenty past six this morning.

833

: 00:41:12

but I felt euphoric afterwards

and it was one of those training

834

: 00:41:14

sessions that I walked through

the door sweating and my kids were

835

: 00:41:17

like just crawling out of bed at 7.

836

: 00:41:19

20 and I'd already done

an hour of exercise.

837

: 00:41:22

I felt fantastic.

838

: 00:41:23

My husband had gone for a run.

839

: 00:41:24

I was on the bike in the house.

840

: 00:41:25

We didn't leave the kids on their own.

841

: 00:41:27

Just don't, don't, just to

put that in perspective.

842

: 00:41:30

And, it was amazing.

843

: 00:41:31

We both were like euphoric and

really happy and it was great.

844

: 00:41:35

Start contrast to a different day where

you stay in bed a little bit longer.

845

: 00:41:39

but energetically, we as women do have

peaks and troughs and it's able to

846

: 00:41:44

understand that a trough shouldn't be

a month or two months or three months.

847

: 00:41:48

There could be something

underlying going on.

848

: 00:41:50

You should have a natural cycle.

849

: 00:41:52

So around your bleed time, you are

actually have quite a lot of energy.

850

: 00:41:56

Paula Radcliffe ran, broke her record for

the marathon, actually, on her, period.

851

: 00:42:01

And, last year, or this year, it

was earlier on this year, in the

852

: 00:42:04

Ironman press, a lady, was seen to

be bleeding through her tri suit,

853

: 00:42:08

and a lot of the press said, oh,

you should have cropped that off.

854

: 00:42:12

cropped that photo and she was

like why would I crop the photo?

855

: 00:42:15

I'm out for a nine, ten hour race.

856

: 00:42:19

no type of support is ever going

to catch all that, so it's the

857

: 00:42:23

most natural thing in the world.

858

: 00:42:24

Why would I crop it?

859

: 00:42:26

Just normal.

860

: 00:42:27

And I think we need to have those

conversations as women because

861

: 00:42:30

we need to understand that.

862

: 00:42:31

So actually in the early stages of your

cycle, you are actually very energetic.

863

: 00:42:35

You have more energy.

864

: 00:42:37

The middle part of your cycle, you

have the most, that's when you can

865

: 00:42:39

schedule in the higher workouts,

the more intense, because that's

866

: 00:42:42

when you're gonna get the most gain.

867

: 00:42:43

And then the, the last couple of days,

seven, eight days before you start to

868

: 00:42:46

bleed again, just rein it in a little bit.

869

: 00:42:48

And there's nothing wrong with that.

870

: 00:42:49

my favourite saying is a 5K

run is still 5K if you run it

871

: 00:42:52

in 40 minutes or 20 minutes.

872

: 00:42:54

It's still the same distance.

873

: 00:42:56

And sometimes just getting out there and

even walking it will make you feel better.

874

: 00:43:01

Because the simple art of doing

something makes you feel really good.

875

: 00:43:06

Sal: Yeah, that's beautiful.

876

: 00:43:07

The art of doing something

makes you feel good.

877

: 00:43:10

Action is a very, done well,

is a very sympathetic nervous

878

: 00:43:14

system driving forward.

879

: 00:43:16

So if we think about sympathetic

nervous system, people have

880

: 00:43:18

heard about this stress response.

881

: 00:43:20

you've got fight or flight, really.

882

: 00:43:21

We've got two ways that

energy is going to go.

883

: 00:43:23

You're either being

hunted or you're hunting.

884

: 00:43:25

Or, The Problem's Chasing You,

or You're Chasing The Problem.

885

: 00:43:28

Or, The 5K is going to stress

you out and, make you miserable.

886

: 00:43:32

Or, You're doing the 5K on a

brisk walk because it's the

887

: 00:43:34

only way you can do it today.

888

: 00:43:37

It's interesting around, and I do a

lot of work around stress response and

889

: 00:43:40

these aspects of understanding flow.

890

: 00:43:43

Fight, flight, and freeze, and how

we can move through these spaces.

891

: 00:43:46

They're all natural, but if we're

biased towards getting away from

892

: 00:43:49

it, Oh, I don't want to do it today.

893

: 00:43:51

That's a flight response.

894

: 00:43:52

Stay in bed.

895

: 00:43:53

It's a shutdown response.

896

: 00:43:54

Some break of the inertia moves

you into, you can call it fight

897

: 00:43:58

response, but what we really mean

is engage, active, and mobilized.

898

: 00:44:02

And what you said there, there seems

to be some level of compassion.

899

: 00:44:05

Certainly if you're a woman

and you're at a certain point

900

: 00:44:07

in your cycle, you're tired.

901

: 00:44:08

It might look like it's

a brisk walk today.

902

: 00:44:10

Perfect.

903

: 00:44:10

It's all a go.

904

: 00:44:11

And that's still good enough.

905

: 00:44:13

So it's very interesting.

906

: 00:44:14

I've trained my partner through

all these cycles as well.

907

: 00:44:16

I see this with female clients.

908

: 00:44:18

It's very, very important.

909

: 00:44:20

In fact, I've got another podcast

you guys need to look out for

910

: 00:44:23

with about women's health.

911

: 00:44:25

She goes into this in way more

depth than I can speak about, but

912

: 00:44:28

it's so important to be with this.

913

: 00:44:31

And what I heard there, Camille, was

that you were listening to your body.

914

: 00:44:34

as a woman, it's even more important.

915

: 00:44:36

I'm a mid life man.

916

: 00:44:37

I can't listen to my body because

sometimes I can't do what I want to do.

917

: 00:44:39

But if we don't listen to our body, and

we get caught up in an abstraction such

918

: 00:44:43

as I should be doing this, and I should be

doing that Watch those language patterns.

919

: 00:44:49

That's about obligation.

920

: 00:44:50

Sometimes it's about beration.

921

: 00:44:52

Oh, it should be faster.

922

: 00:44:53

Should be.

923

: 00:44:54

What about you are?

924

: 00:44:55

Maybe I'm, I'm soft today.

925

: 00:44:57

I'm going to be a little easy today

or today I've got so much energy.

926

: 00:45:00

I'm going to go for it.

927

: 00:45:02

There's an authenticity, isn't there?

928

: 00:45:03

When you really listen to

your body and go with it.

929

: 00:45:06

And there's also less, internal conflicts.

930

: 00:45:08

Some people call it resistance, but the

resistance you feel, or any of us feel, is

931

: 00:45:13

that we're not hearing the right approach.

932

: 00:45:16

So in my experience, certainly getting

fatigued, I got more energy in the

933

: 00:45:20

summer because I'm light driven.

934

: 00:45:21

I had the SAD condition to some

quite extreme extent, it seems.

935

: 00:45:24

In the summer, I can kill

it, I can really work hard.

936

: 00:45:27

In the winter, I've got to go

a little easy on the weights.

937

: 00:45:30

So although I can do a lot more

weight, I back off my weight

938

: 00:45:33

level, weight training level at the

moment, so I don't get too fatigued.

939

: 00:45:36

So that I can continue to do

and enjoy the movement practice.

940

: 00:45:39

So for sure, what you said at the

early part, listen to your body.

941

: 00:45:43

It goes for everyone, whoever

you are, wherever you are, and

942

: 00:45:45

working with it is going to get

you far better gains and results.

943

: 00:45:50

Now, I'd love to, bring this to a close.

944

: 00:45:54

So we've spoken about how do you do it?

945

: 00:45:56

How do you do what you do, Camille?

946

: 00:45:58

And obviously I've joined you on that to

my experience and it's wonderful to hear.

947

: 00:46:03

If someone's listening and they're

thinking, wow, okay, so I'm a

948

: 00:46:07

mum or I'm a dad and I've got a

business and I do want to shift.

949

: 00:46:10

I want that energy.

950

: 00:46:12

I want that feeling you

guys are talking about.

951

: 00:46:15

But I don't think it's me.

952

: 00:46:17

I don't think I can do it.

953

: 00:46:18

What would you say to that person

who's doubting themselves, doubting

954

: 00:46:22

they can transition from being maybe

sedentary, feeling lethargic, but

955

: 00:46:26

they do want to feel energized,

they do want to feel dynamic, and

956

: 00:46:29

they don't want to age in a bad way.

957

: 00:46:31

What would you say to them?

958

: 00:46:33

Camille: I'd love to say

just start with something.

959

: 00:46:35

So there's lots of

support that you can get.

960

: 00:46:38

So one of the amount of clients I've

put through the Couch to 5K is insane.

961

: 00:46:44

Now, I'm not an ambassador

for this app, but I think that

962

: 00:46:47

breaks things down super simply.

963

: 00:46:50

One of my clients was 69 and she said

it was life changing and then she

964

: 00:46:56

went to run, park, run with a son

who's in his thirties and she just

965

: 00:47:00

couldn't believe ever because she's

actually got fatigue issues that

966

: 00:47:04

she would ever be able to do that.

967

: 00:47:06

I worked with a client in

Iceland earlier this year and

968

: 00:47:10

she had been on the sofa for 18.

969

: 00:47:13

Hadn't got off the sofa.

970

: 00:47:14

she used to do CrossFit.

971

: 00:47:15

seven days a week was mega intense.

972

: 00:47:17

And there was a lot of childhood

unresolved trauma that she

973

: 00:47:20

started working through.

974

: 00:47:21

And then suddenly her body

went into a shock, traumatic

975

: 00:47:24

response, and her body shut down.

976

: 00:47:28

And she was like, I can't do anything.

977

: 00:47:29

And we looked at food and how to

incorporate small exercises and, she sent

978

: 00:47:34

me this photo of her getting her trophy.

979

: 00:47:37

So about three months after we

worked together, she got a medal

980

: 00:47:41

of running her first 5k and

she said it was life changing.

981

: 00:47:44

And she just couldn't believe she could

do it in such a short space of time.

982

: 00:47:48

Now, it's not like I coach everybody

to run 5Ks, this is not that.

983

: 00:47:51

This is their specific objective and they

just so happen to want to run because

984

: 00:47:56

someone that they knew really enjoyed it.

985

: 00:47:58

but anyone can do it, it's just taking

that first step and having the support.

986

: 00:48:03

there's so much things that you can do and

it doesn't have to be running a marathon.

987

: 00:48:08

It doesn't have to be, a

hundred mile cycle race.

988

: 00:48:11

It doesn't have to be any of those

because everyone's objective is different.

989

: 00:48:14

But especially those that have children,

my objective is to be like, A young

990

: 00:48:20

grandma, I want my kids to have, I want

to live to 100, and we never talked

991

: 00:48:23

about that, but I want to live to 100.

992

: 00:48:25

I want to run a marathon

on my 100th birthday.

993

: 00:48:27

I want to do those, be physically fit

and present for the next generations,

994

: 00:48:31

because I think we have the opportunity

to do that now with advances in,

995

: 00:48:35

not just medical science, but like

nutrition and natural sciences as well.

996

: 00:48:40

And I think we have the objective to

do that, but actually live to 100.

997

: 00:48:43

Very healthily and be independent.

998

: 00:48:46

And I think, in this world

we've had a lot of reactive.

999

: 00:48:49

So if something's wrong, fix it.

: 1000

00:48:51,813 --> 00:48:55,263

But imagine if we could prevent it

from happening in the first place.

: 1001

00:48:55,653 --> 00:48:58,983

So it's about being a really good

role model for your children or

: 1002

00:48:58,988 --> 00:49:02,223

people around you or your, your

colleagues or people that work for

: 1003

00:49:02,228 --> 00:49:04,893

you about being healthy and happy.

: 1004

00:49:05,013 --> 00:49:08,193

And fundamentally, you can

achieve whatever you want to.

: 1005

00:49:08,703 --> 00:49:10,083

And one of my favorite sayings on this.

: 1006

00:49:10,293 --> 00:49:16,128

is people change best when they feel good,

so when you start to feel good, That's

: 1007

00:49:16,128 --> 00:49:17,978

when the real, amazing change happens.

: 1008

00:49:18,198 --> 00:49:20,658

Don't feel guilty if you

missed a workout yesterday.

: 1009

00:49:20,718 --> 00:49:22,708

Just start the new day and get on with it.

: 1010

00:49:22,858 --> 00:49:23,438

A new one.

: 1011

00:49:26,699 --> 00:49:28,179

Sal: Consistency is key, isn't it?

: 1012

00:49:28,209 --> 00:49:28,829

Absolutely.

: 1013

00:49:28,829 --> 00:49:30,699

And I love what you said

there about starting small

: 1014

00:49:30,879 --> 00:49:32,519

because it can be intimidating.

: 1015

00:49:32,759 --> 00:49:36,939

So that can trigger a, either

a flight or freeze response.

: 1016

00:49:36,939 --> 00:49:37,589

Oh, I can't do it.

: 1017

00:49:37,809 --> 00:49:38,399

Start small.

: 1018

00:49:38,459 --> 00:49:41,499

It might look like brisk walking twice a

day and you walk up a hill and it might

: 1019

00:49:41,499 --> 00:49:45,219

look like you start that for once a month

and then it's perhaps to catch the 5k.

: 1020

00:49:45,419 --> 00:49:46,569

Zumba class.

: 1021

00:49:46,949 --> 00:49:50,679

Perhaps you go and hire a PT and

Instead of spending your money at

: 1022

00:49:50,679 --> 00:49:51,989

the pub, spend your money on a P.

: 1023

00:49:51,989 --> 00:49:52,339

T.

: 1024

00:49:52,869 --> 00:49:57,649

Whatever it is that is your pathway,

we all, the thing that makes you smile,

: 1025

00:49:57,839 --> 00:50:01,279

so whether it's getting back on a bike

like you did as a kid, running about,

: 1026

00:50:01,299 --> 00:50:03,069

kicking a football, doesn't matter.

: 1027

00:50:03,458 --> 00:50:05,928

Camille: also, sorry, it's

also things like dancing.

: 1028

00:50:06,038 --> 00:50:10,198

a vigorous dancing in your own

house for 20 minutes burns about,

: 1029

00:50:10,218 --> 00:50:11,688

I don't know, 200 300 calories.

: 1030

00:50:11,988 --> 00:50:14,908

I'm not a big calorie counter,

but it also feels really good.

: 1031

00:50:14,908 --> 00:50:17,878

So put your favorite music on in the

kitchen and dance around with your kids.

: 1032

00:50:18,228 --> 00:50:19,378

Get them all involved.

: 1033

00:50:19,428 --> 00:50:21,678

Get them off their devices

and things like that.

: 1034

00:50:21,828 --> 00:50:23,578

It just makes you feel

really, really good.

: 1035

00:50:23,938 --> 00:50:29,238

So it doesn't have to be as well that

structured cycling, PT, golf, whatever.

: 1036

00:50:29,318 --> 00:50:30,788

It's the quirky other things.

: 1037

00:50:30,788 --> 00:50:34,008

It's just about moving

and enjoying those things.

: 1038

00:50:34,468 --> 00:50:36,448

it's one thing that I really recommend.

: 1039

00:50:38,619 --> 00:50:39,479

Sal: Thank you for adding that.

: 1040

00:50:39,479 --> 00:50:42,589

Yeah, it's such a, such a key point

that actually, yes, we've been

: 1041

00:50:42,589 --> 00:50:45,219

speaking, and it might seem in terms

of, yes, as you say, structured

: 1042

00:50:45,219 --> 00:50:48,909

exercise and movement, but movement.

: 1043

00:50:49,529 --> 00:50:53,299

So there's, we don't have the time for

this today, but there is, there was

: 1044

00:50:53,299 --> 00:50:56,439

a study done which looked at people

who were sedentary and they exercise

: 1045

00:50:56,449 --> 00:50:59,679

say after work or before work and

they weren't that much healthier than,

: 1046

00:50:59,849 --> 00:51:01,079

than people who didn't do anything.

: 1047

00:51:01,419 --> 00:51:04,439

Because if you sit and if you have a not,

if you're a knowledge worker, if you're

: 1048

00:51:04,439 --> 00:51:05,919

a desk worker, you're sitting a lot.

: 1049

00:51:06,109 --> 00:51:09,229

If you sit for more than around 30

minutes, those major muscle groups in

: 1050

00:51:09,229 --> 00:51:10,989

your legs start to become inactive.

: 1051

00:51:11,919 --> 00:51:12,609

There.

: 1052

00:51:13,029 --> 00:51:15,999

Inactivity has a conversation

with your metabolic system, i.

: 1053

00:51:15,999 --> 00:51:16,049

e.

: 1054

00:51:16,049 --> 00:51:17,159

your blood sugars, i.

: 1055

00:51:17,199 --> 00:51:17,499

e.

: 1056

00:51:17,519 --> 00:51:19,219

how you, process food and everything.

: 1057

00:51:19,929 --> 00:51:24,309

That means you start to go into

a different state, as opposed to

: 1058

00:51:24,319 --> 00:51:27,469

getting up every 30 minutes, maybe

a standing desk, a little dance,

: 1059

00:51:27,589 --> 00:51:29,119

three, three squats at the kettle.

: 1060

00:51:29,799 --> 00:51:31,409

Movement throughout the day.

: 1061

00:51:31,459 --> 00:51:32,549

Movement is medicine.

: 1062

00:51:33,149 --> 00:51:34,219

Life is flow.

: 1063

00:51:34,229 --> 00:51:37,859

If we think of a river, stagnate,

old pond, it's not moving.

: 1064

00:51:38,389 --> 00:51:39,239

Don't be like that.

: 1065

00:51:39,249 --> 00:51:40,239

Be like the fresh river.

: 1066

00:51:40,239 --> 00:51:43,029

It flows and it means constant movement.

: 1067

00:51:43,029 --> 00:51:46,449

And I want to finish on one last

thing for, I've been around the

: 1068

00:51:46,449 --> 00:51:49,419

block a long time now, which

always amazes me what age I am.

: 1069

00:51:50,129 --> 00:51:51,859

Cause I'm like, how did I get to that age?

: 1070

00:51:51,859 --> 00:51:52,689

I didn't really feel it.

: 1071

00:51:52,979 --> 00:51:56,119

So I'm 52 and I am super active.

: 1072

00:51:56,869 --> 00:51:57,669

I wasn't always.

: 1073

00:51:57,859 --> 00:51:59,839

So it's come to me later in life.

: 1074

00:52:00,149 --> 00:52:02,399

And of course you and I spoke about

this Camille and you've, we've,

: 1075

00:52:02,429 --> 00:52:05,549

we shared it here that actually

you may start later in life.

: 1076

00:52:06,129 --> 00:52:08,399

But if you're going to live to a

hundred, which is really easy in

: 1077

00:52:08,399 --> 00:52:11,679

today's world because of modern

sciences and good nutrition, the very

: 1078

00:52:11,679 --> 00:52:15,157

things we can do, you Want to end up.

: 1079

00:52:15,187 --> 00:52:16,987

I want to end up in a really good way.

: 1080

00:52:16,997 --> 00:52:20,217

So my 70s, 80s, 90s, I

know what I want to do.

: 1081

00:52:20,347 --> 00:52:21,487

I don't want to do.

: 1082

00:52:21,677 --> 00:52:25,747

And I had a, another person called

Toby on a recent podcast and he said

: 1083

00:52:25,747 --> 00:52:27,457

he uses this, this, this process.

: 1084

00:52:27,457 --> 00:52:30,297

He often imagines he has a stroke

and like how awful that would be.

: 1085

00:52:30,297 --> 00:52:31,737

And that's the terrible thing to happen.

: 1086

00:52:32,127 --> 00:52:33,667

And it motivates him to get up.

: 1087

00:52:33,687 --> 00:52:36,057

So sometimes it can be,

what don't you want?

: 1088

00:52:36,367 --> 00:52:39,037

And I know I don't really

want to be in, unable to move.

: 1089

00:52:39,257 --> 00:52:40,667

Unable to do things I love to do.

: 1090

00:52:41,057 --> 00:52:43,897

So that means I invest my activity now.

: 1091

00:52:44,027 --> 00:52:48,687

So when I'm older that I feel I

have a dynamic body, better energy,

: 1092

00:52:48,737 --> 00:52:50,087

my brain is working very well.

: 1093

00:52:50,447 --> 00:52:56,167

So actually long term health pension

is one of the best investment

: 1094

00:52:56,207 --> 00:52:57,667

investments you can ever make.

: 1095

00:52:58,167 --> 00:53:01,517

So find your compelling reason, whether

it's your kids, whether it's your future,

: 1096

00:53:01,517 --> 00:53:04,647

whether you're really a hundred, whether

you want to look good, it doesn't matter.

: 1097

00:53:04,847 --> 00:53:06,057

Find a compelling reason.

: 1098

00:53:06,722 --> 00:53:10,082

start small and recognize

that it's all possible.

: 1099

00:53:10,102 --> 00:53:12,692

Role models like Camille show you this.

: 1100

00:53:12,842 --> 00:53:16,372

I wrote role model, whatever, if you

think of that for me, it's possible.

: 1101

00:53:16,887 --> 00:53:20,987

It's never too late, whatever

age you are, and the body is an

: 1102

00:53:20,987 --> 00:53:22,517

adaption system, as is the brain.

: 1103

00:53:22,587 --> 00:53:26,517

Give it the conditions, it will adapt to

those, whether that's the sofa or the gym.

: 1104

00:53:26,567 --> 00:53:30,097

play with that, as always, if you have,

thoughts, comments, catch me on the

: 1105

00:53:30,097 --> 00:53:33,917

pop page, or the social, media that

you might have heard this on, I do.

: 1106

00:53:34,127 --> 00:53:35,587

comment and share your thoughts.

: 1107

00:53:35,827 --> 00:53:39,147

Camille, thank you for your time

sharing your wonderful story.

: 1108

00:53:39,527 --> 00:53:40,137

you're glowing.

: 1109

00:53:40,147 --> 00:53:41,507

I can obviously, Camille, I can see you.

: 1110

00:53:41,507 --> 00:53:41,717

You're glowing.

: 1111

00:53:42,607 --> 00:53:43,207

It's good energy.

: 1112

00:53:43,427 --> 00:53:46,277

And you, you mentioned you're around

40 and stuff, and isn't it great

: 1113

00:53:46,307 --> 00:53:50,107

as a, as a slightly mature part of

one's life that you can feel more

: 1114

00:53:50,107 --> 00:53:52,167

energized and love that whole feeling.

: 1115

00:53:52,197 --> 00:53:53,457

It's, it's priceless, right?

: 1116

00:53:54,901 --> 00:53:56,431

Camille: It is, it is possible.

: 1117

00:53:56,836 --> 00:53:57,866

so much for having me.

: 1118

00:53:58,308 --> 00:53:59,038

Sal: Absolute pleasure.

: 1119

00:53:59,238 --> 00:54:02,428

all of Camille's details will be in

the show notes to learn more about

: 1120

00:54:02,448 --> 00:54:03,778

her wonderful business, The Float Spa.

: 1121

00:54:03,808 --> 00:54:05,148

We haven't got this, there's so much more.

: 1122

00:54:05,158 --> 00:54:07,568

Maybe, maybe she'll come back and

join us again for another podcast

: 1123

00:54:07,568 --> 00:54:09,758

episode, but all details will be there.

: 1124

00:54:09,868 --> 00:54:14,618

Until the next time, dear listener,

make notes, absorb, take action.

: 1125

00:54:14,708 --> 00:54:15,608

I'll talk to you on the next one.

: 1126

00:54:15,758 --> 00:54:16,148

Take care.

: 1127

00:54:17,813 --> 00:54:21,083

Sal Jefferies: Thank you so much for

listening If you enjoyed the episode

: 1128

00:54:21,173 --> 00:54:25,613

please subscribe and if a friend would

benefit from hearing this do send it on

: 1129

00:54:25,613 --> 00:54:29,993

to them as well If you would like to get

in touch yourself then you can go to my

: 1130

00:54:29,993 --> 00:54:39,503

website which is sal jeffries.com spelled

S A L J E F E R I E s sal jeffries.com

: 1131

00:54:39,803 --> 00:54:44,438

Hit the get in touch link and there you

can send me a direct message If you'd

: 1132

00:54:44,438 --> 00:54:48,128

like to go one step further and learn

whether coaching could help you overcome

: 1133

00:54:48,128 --> 00:54:52,958

a challenge or a block in your life then

do reach out and I offer a call where

: 1134

00:54:52,958 --> 00:54:57,848

we can discuss how this may be able to

help you Until the next time take care