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Our guest today is so much fun! Lyn Lindbergh is a health coach and the founder of the Couch to Active community.
Allan (1:10): Lyn, welcome to 40+ Fitness.
Lyn Lindbergh (1:13): Hello, Allan. Thanks. Good to be here.
Allan (1:17): I always like interviewing podcasters, because I know, one, you’re going to make it very, very easy for me from a sound and quality perspective.
Lyn Lindbergh (1:27): Or will I?
Allan (1:29): Or will you? Remember, we’re doing mine first and then I’m going to record on yours.
Lyn Lindbergh (1:35): I’ll be good.
Allan (1:35): It goes both ways. But the cool thing is, your book is called Couch to Active and that’s also the name of your podcast. I really, really like that. I think so many people today get locked into this concept of, “I’m not going to look like that person, so maybe I shouldn’t even try.”
Lyn Lindbergh (2:04): Yeah, that’s it. That’s a tough thing for people because I think we all have that image in our head of either the bikini body or the sweaty, ripped six-pack abs. Most of us will never get there, even if we do train exactly by the book and do everything by the book. But the thing about Couch to Active is, that’s not the point. And we recognize that for most of us, that’s not even what we want.
Allan (2:33): I agree. I’ve always tried to tell my clients, because some of them want that look. And I say, “If it’s a look you’re after, that’s great. You can aspire to that, you can work towards that and I’ll do what I can do to help you get there.” But what I’ve found is in the end, when I start really digging in with them, it comes down to, what do you want to be able to do? That’s where the “active” concept to me comes in. Active in your mind could be being able to run around with your grandchildren at the zoo, whereas active for someone else could be they want to go do a Spartan.
Lyn Lindbergh (3:11): Exactly. I found that at the core, I want to live a life I love. I want to love my life. If I’m going to the gym for an hour a day, doing a workout that I hate and dread every day, just so I can look a certain way, that doesn’t make me happy. That doesn’t make me find any joy at all. That’s where it falls apart for most people because really, it’s that internal feeling that we want of joy and peace and happiness.
Allan (3:48): think the other side of this is, you’ll see a training program, like Couch to 5K or something like that that’s put out there. Someone will get out there and start doing it and then all of a sudden something gets thrown in their way. It could be a health issue, an injury. How do you coach, how do you talk to people about dealing with those health issues that just pop up and get in our way? It’s never going to be a straight line, but we want it to be a straight line. How do we deal with that?
Lyn Lindbergh (4:19): I want it to be a straight line. If you find it, call me. I’ll give you my number. That’s the interesting thing. There are, as we know, a gazillion workout programs, pills, potions, lotions, gyms, you name it. Anything that you can give your wallet to, it’s out there for you. In and of themselves, for the most part, there’s nothing inherently wrong with them, but most of them are designed for when life is going good. The problem is, like you just said, what happens when the cart gets upset? What happens when you have chronic illness or surgery, or God forbid, we age? I have found that a lot of times one of the big things that we forget about is compassion, and compassion for ourselves. Part of my journey was I got a couple of chronic health issues that I’m really public with. I’m missing 30% of my lung function and I’ve got fibromyalgia and another mysterious disease we’re still trying to figure out. It keeps me in the back of the pack all the time. And I had to pause and really look at it and say, “Why am I beating myself up trying to get the faster 5K time when I can’t? Why is this so important to me?” I redefined success as doing what I can do today and honoring what my body can do today. And if today all I can do is a 30-minute walk and maybe 20 seconds of jogging, and I do it – that’s success. Or if today I’ve got a big flareup and all I can do is grocery shop and then take a 4-hour nap – if I honor my body and what it can do one day at a time, one hour at a time – that’s my new success criteria. For me and for tons of people I’ve worked with, that becomes so freeing and so liberating. Then you can begin to really have that incremental success and gain strength, because you’re not torturing yourself over the things you can’t do that you used to be able to do, and instead you’re focused, or I’m focused, more on that positive what I can do. It’s just a better, happier place to be.
Allan (6:59): Yes. I like how you started that out with the word “compassion”. I’m in the process of reading a book that’s set up so that each day there’s a verse and it’s based on stoicism. It’s called The Daily Stoic. Each day there’s a little passage from Seneca or Marcus Aurelius or one of the original stoics, and then he writes his little blurb, his little bit about it to get you thinking about things. The first section of that is clarity. As I’ve gone through it and then I read in your book, I hadn’t really given a lot of thought to how much negative self-talk I have.
Lyn Lindbergh (7:44): Oh, it’s huge.
Allan (7:45): I called myself “fat”, and I guess I was fat. I considered myself to be fat, so I used that word. And every time I noticed myself slip up, the negative self-talk would kind of step right back in. What are some things we can do to get that compassion back for ourselves?
Lyn Lindbergh (8:08): Just push the “Happy” button and you’ll feel happy.
Allan (8:12): Where is that button?
Lyn Lindbergh (8:13): I’ve been looking for it. It doesn’t exist. I won’t give up hope, I’ll find it someday. No, you’re exactly right, Allan. That compassion piece is huge, because our generation – when I say that I mean 40s, 50s, 60s, 70s – we were just drilled with that concept of “No pain, no gain. Grit, self-discipline. Try harder, try harder. Live like you’ll die tomorrow.” We’ve all heard these thousands of times and it just puts more and more pressure on us and we end up feeling bad. Like you said, we feel fat and out of shape and ugly. So, part of it is to really start paying attention to what that brain is thinking. When you put on the pants in the morning and you look in the mirror, what is that brain saying to yourself? For me, a lot of it has been just talking to people about body image. If we talk about body image, for example, it’s an issue for – I’ve discovered and learned because I hang out with a lot of bodybuilders and a lot of women that you would call “tens”. We all have body image issues and we all are hard on ourselves. It’s really that awareness of, “I am beautiful. I am handsome.” The reason I’m dancing around this is the work is just huge to do around it. One thing that helps me is to realize if I ask myself the question, “Who are the best friends in my life? Who are the people that I have the most respect for? Who are the people I most admire?”, none of them fit on the cover of a Cosmopolitan or a Vogue magazine at all. When I bring that back to myself, it helps me remember this body external thing really isn’t that important. It helps me give myself compassion. That’s the external piece of it.
Allan (10:35): I’ve found that it really comes from a practice called gratitude. You sit down and you think about the things that make you happy, those moments of joy when you can sit back and say, “This was good.” And what I’ve found is if you are eating the right foods, you can be grateful that your body’s using that food to improve your health. Like you said, you go out and do that 30-minute walk with 20 seconds of jogging. When you’re done with that, that’s something you should celebrate. You should be happy that you had the capacity to do that and that you’re doing something to improve yourself. And when you find yourself starting to go down that negative thought path, that’s when you want to turn it on and say, “Okay, I might not have eaten very well today, but I kissed my wife in the morning, I called my daughter and told her I loved her.” All those different things that you do, you can feel gratitude for. And if you keep practicing gratitude and keep looking for joy, a lot of that negative self-talk goes away.
Lyn Lindbergh (11:45): It really, really does it. And then possibly too is to take inventory of who’s in your social circle. They say you’re the composite of the five closest people around you. Whether that’s true or not, everyone’s saying it, so it must be true, right? So, what are those folks around you saying? Are they helping you with a positive mindset?
Allan (12:12): And it’s not on Facebook. Everybody’s presenting their best front side image in Facebook and filters and all the other stuff. Just realize that you don’t have to keep up with them; you just have to keep up with you.
Lyn Lindbergh (12:27): Yeah, what do they say? Don’t compare your inside life to everybody’s outside life or public life. Absolutely.
Allan (12:35): Exactly. Which is also why I’m not on Instagram. I might be the only personal trainer that’s not on Instagram.
Lyn Lindbergh (12:43): I’m barely on Instagram, because of the peer pressure.
Allan (12:48): I can’t do it. Plus it’s a phone thing. You can’t do it on a browser. I’m too old for that.
Lyn Lindbergh (12:55): Yeah, what is that? Okay, good thing. 40+, not too many of us are on Instagram, so we’re good.
Allan (13:05): Now, as we go through things, I think this is where a lot of people start to struggle, and you talked about it a little bit with your lung issue – we’re going to hit these barriers. And they’re natural barriers, because if we were all meant to be six-pack abs, bikini body people, then everybody would be, if it was easy. But it’s not easy. There’s an overabundance of food and there’s overstimulation where it’s easy to sit on your couch and never leave. Literally if the pizza guy would walk in the house and put it down in front of me, on the coffee table, I would never leave the house.
Lyn Lindbergh (13:50): I’ve got teenage boys. That’s exactly the life they would love.
Allan (13:54): “Hey, come on in!”
Lyn Lindbergh (13:56): “Right here, Mom. Just put the pizza right here, I’m good.”
Allan (14:00): So there are all these things that are going to distract us and keep us from getting where we really want to be. How do we break those barriers?
Lyn Lindbergh (14:09): When it comes to breaking barriers in fitness, one of the things that I like to share a lot is when you think about your biggest barrier, it’s not a gym membership. It’s not cash to throw at a personal trainer. It’s not all kinds of things. It’s the couch. The couch is our biggest competitor. Then we look at, what are our barriers to getting off the couch? And I say that metaphorically, because I know some people are listening to this and saying, “But I’m not on the couch. I’m just so busy.” One of the things that we do and teach, we call the “breaking barriers list”. The reason this exercise, the “breaking barriers list”, is important and impactful is because it helps you get crystal clear on what your real barriers are versus imagined barriers. And then it helps you get really laser focused on what you can do that requires the least amount of work to have the biggest impact on your ability and motivation to exercise. So, this is what I do to get people there. You could even start this right now. You just get any old piece of paper, or if you prefer to type on your computer, and you think of every single barrier to exercise that you can think of. And there are the big barriers: “I broke my leg”, “I got really sick”, “I have an aging parent I’m caring for”, “I have a job that I can’t quit”, “I can’ just quit my job or retire. I’m not there yet.” And then there are all the little, tiny barrier, like “I’m just busy” or “My kid called and I needed this this afternoon when I was going to work out.” This happened to me once – I showed up at the gym with two right tennis shoes. I forgot my left tennis shoe. List them all out; then go through that list and really ask yourself objectively, “Of all of these barriers that I see, which ones can I actually impact today, or which ones can I impact in the future?” You take the ones you can impact today, pick one and say, “Of all these barriers…” Take this stupid example of two right shoes. I can pack my gym bag earlier and leave it in the car and it’ll be there for me. Pick one and just work on breaking that one barrier, and let all the rest go. Maybe the next day or the next week, pick another one and let all the rest go. And just work through that list. Then the next question that always comes up really naturally is, what do you do with the barriers that are here to stay? So myself, for example, missing 30% of my lung function – that’s there to stay. It’s probably only going to get worse the rest of my life. You’ve got to make peace with those. That’s the real hard work, and it goes back to that compassion piece: “What can I do, given this barrier?” Sometimes it’s really easy to try to think, “Life should be perfect, life should be perfect. I’ll never give up, I’ll never give up.” And it’s not giving up; it’s just facing reality head-to-head and getting yourself in a real positive mind space and a positive mental space around it. So, that’s the whole “breaking barriers list” piece that we work through in a nutshell.
Allan (18:10): To me it comes down to self-awareness. If you can do this exercise, this is groundbreaking for getting you on track to really accomplish some great things, because once you start understanding what those barriers are, you eliminate them. I learned the same thing. I had to pack my gym bag the night before, or invariably I would forget my shoes or my socks, or just forget the bag. I literally packed the bag and set it by the door, so I’d almost have to trip over it in the morning to get out the door.
Lyn Lindbergh (18:46): You and a million people every day.
Allan (18:49): And I’d double check. You have to put those little strategies in place for the things you know are going to trip you up. I walk into the office on Friday and I see the sharks chumming in the break room. I know they brought donuts. I’m staying away from the break room.
Lyn Lindbergh (19:06): That’s a hard one. That’s an advanced skill.
Allan (19:14): It was funny. These were particularly weird – they were called Spudnuts. They were made from potato flour, so probably even worse than regular, from a sugar high. They put your blood sugar through the roof. And I loved them too. Then I was like, “Okay, I’ve got to get away from that.” So, I’d have nuts in my office and I’d see them be just like sharks chumming. I decided I can’t go there. I’d go to my office and sit in my desk and not go into the break room until lunchtime, because they would usually be gone by then.
Lyn Lindbergh (19:51): That’s great.
Allan (19:54): That was a practice of self-awareness and understanding what the barriers are that are going to keep me from getting what I needed. That was one that would come up every once in a while. I can’t keep them from bringing donuts in, but I have to know myself to deal with it.
Lyn Lindbergh (20:13): Absolutely. It’s funny how this moment of shame is coming back, which I must let go. When I worked in a corporate office for 20 years, sometimes I would even be good at leaving those donuts alone until everybody was gone and it was only me.
Allan (20:35): When nobody is looking, it doesn’t count.
Lyn Lindbergh (20:37): Exactly. And part of that mindset and self-awareness, one of the things to break through that usually gets people really excited and helps them feel young and alive again – it’s really looking at your stereotypes. When you’re looking at breaking barriers, really challenge your stereotypes about who does what kind of exercise. So much of the time we think yoga is for the skinny girls and aqua aerobics is for fat and injured and out of shape. That’s so, so wrong. If you can break through your stereotypes of what kind of exercises you do as a person and try something new, it’s amazing how creative you can get. I had one woman who came to me and she was so excited. I had no idea how this came about exactly, but she said, “I was listening to your thing about breaking through stereotypes, because I’ve never exercised in my life.” She was almost 50 and she’d never exercised in part because she didn’t see herself as somebody who would exercise. And she said, “I finally found it and I love it. I got a treadmill. I put it in my dark basement downstairs with no windows. And every morning I read a book on the treadmill.” I just had to laugh because I told her that would be torture for me. I would hate it. She loved it though. She said, “I can do this.” So what if everybody else hates a treadmill in the dark by yourself? She loved it and that’s what got her to make a breakthrough.
Allan (22:36): I think what’s really cool is that you’ve got to find your place. I could tell you you should be doing all this lifting and you should be doing some cardio. We can go through the “shoulds” and there’s a valid reason for each one. You should be working on balance, you should be working on mobility, all those different things that we do need to make sure we’re maintaining. But how you get there can be your own unique joy, your own unique path.
Lyn Lindbergh (23:05): That’s really where the “smile” factor comes in in a big way. I’ve got folks who back country ski, folks who sword fight. For real, that’s a real thing.
Allan (23:18): I know, fencing. I envision this old lady beating the crap out of somebody with a sword.
Lyn Lindbergh (23:28): She just turned 50 and she’s so excited. “You won’t believe what I’m doing.” But we all know body doesn’t know or care if you’re on a treadmill or walking. To your body it’s movement. So, if you’re moving and it’s exercise, it counts. It doesn’t matter if you’re in a gym or not.
Allan (23:49): Very much. Now, every once in a while something is going to come along – a car accident, you’re out going for a walk or a run and you slip on some ice and you twist your ankle or mess up your knee or break an arm, and now dealing with this setback. And a lot of times it’s, “I can’t use my leg because I twisted my ankle.” So they stop exercising. They figure since they’re not exercising, they’ll just eat what they want to eat, go back to their old ways, and they end up with this setback. What was an unplanned detour now becomes a, “Let’s turn around and drive back home” kind of thing. How do we deal with that?
Lyn Lindbergh (24:35): The setbacks is a really interesting, tricky one. One of the things I love that you said, Allan, is “when” you have a setback, not “if” you have a setback. I think that’s an important piece, is realizing that setbacks are normal, they happen. They happen to all of us, they happen to me. Some of the setbacks that really trip us up the most is a lot of times we get in our mind that we’re going to finally be a person who exercises, and now all of a sudden I’ve got my plan and it’s all perfectly laid out. But that’s not the way it is; life changes. Those are the tricky ones, when like you said, you’re moving to a new home. So, new routines, new everything.
Allan (25:23): The gym on this island that we’ve moved to is not really a gym. They have some dumbbells, they have a leg press. I would call it more of a fitness studio. They do classes. I’m thinking if I go there I’m probably going to have to do the classes until I get my equipment here, which is going to take me a little while because you have to put it on a container ship, it has to go on a boat. It’s going to be a while before I see that stuff. So, that routine is completely thrown out; I have to come up with other things. I even asked if they have tennis courts. There are no tennis courts on this island. Unless I want to build my own. I could build one and then charge people to use it. That might not be a bad idea. A lot of the things I was thinking my lifestyle was going to entail when I move down here, it’s not here. So I have to change and I have to adapt. I’m doing a lot more body weight stuff, I’m doing a lot more walking. Those types of things are the things I’m putting into my regimen. I’ll probably lose a little bit of muscle mass because I’m not lifting like I was lifting. I lost a little bit of strength, but I can do what I’m going to do until I get my equipment down here.
Lyn Lindbergh (26:42): That’s exactly it. I would say for any of those setbacks – whether it’s a broken leg or moving to an island with no tennis court or, quote, unquote, “real” gym – one of the pieces to start out with first and foremost is that compassion piece again. Start first from a place of compassion for yourself and realizing this is normal. Setbacks do happen. And when you get there, which it could take you 10 seconds or two weeks, it depends, then you can start talking. If you live with someone, talk to them about your goals and your desires. If you make a new friend, talk to them about your goals. You’d be amazed at how people can help you find resources to make it happen. Really, at our core, most of us want to be exercising. Most of us want to have a buddy to work out with. That’s where I usually have folks start. And again, back to breaking through that stereotype of, what kind of an exerciser am I? What do I do? I can get massively creative to start really focusing on what exercise is going to meet my goals and make me smile? And those three things really are that sustainable piece that helps you stay in a good mindset for it all. Because again, Couch to Active – I’m all about living a life you love more than just creating out workouts you hate.
Allan (28:22): Yeah. I define “wellness” as being the healthiest, fittest and happiest you can be. What are three strategies or tactics to get and stay well?
Lyn Lindbergh (28:37): I would say for me in my life, because getting and staying well has been complicated and I know I’m not the only one – education is huge for me. I’m an avid reader, constantly reading. I tell you, for anything, if I Google “Is keto good for you? Is keto bad for you? Are oranges good for you? Are oranges bad for you?” – the amount of data out there is just ridiculous. The more education you can have on everything, the better. The second one for me – a huge piece of physical wellness is also mental wellness. I think our generation has been raised with a lot of anxiety, a lot of pressure to perform and a lot of that negative self-talk. So I think a huge wellness piece of that is to not be afraid to crack that door open. If something inside of you is saying you need to look at mental health, look at it. And then the more simple one is, get the junk out of your kitchen. That’s what I had to do. If it’s there, I want to find the “Happy” button and the “Unlimited Willpower” button. If you find those, let me know, Allan, because junk’s got to stay out of the kitchen.
Allan (30:09): I’m pretty much the same way. My wife bought some Life cereal the other day and she was like, “Don’t judge me.” I’m like, “I’m not judging you.”
Lyn Lindbergh (30:18): Food shame!
Allan (30:20): But at the same time I knew I would end up in that box at some point. I knew myself. I almost said I’ll just eat it all so it won’t be here anymore. I didn’t go that far, but I did actually eat some of the cereal. Lyn, I want to thank you for being a part of 40+ Fitness. If someone wanted to learn more about you and learn more about the book, Couch to Active, where would you like for me to send them?
Lyn Lindbergh (30:54): Just have them Google Couch to Active and head over to the website, www.CouchToActive.com, and everything’s there.
Allan (31:04): Excellent. You can go to 40PlusFitnessPodcast.com/374, and I’ll be sure to have links there. Lyn, again, thank you so much for being a part of 40+ Fitness.
Lyn Lindbergh (31:15): Thank you. It’s been a ball.
I hope you enjoyed that interview with Lyn. Really fun character, very goofy, but has a lot of fun with life and that’s a big, big part of the wellness formula. You have to be happy with what you’re doing. I love how she brings that to the table and it bears in her podcast and in her book. Do check those out.
Spring has sprung. As this episode goes live, we are into just the spring season starting up. And you know what that means – that means we’re going to be wearing a little less clothing, revealing a little bit more of our bodies. This is a perfect time to really start working on your health and your fitness. So if you’re looking for a coach and you’re interested in getting things done in the most efficient and effective way, without injury, I’m available to be your online coach.
You can go to 40PlusFitnessPodcast.com/Programshttp://40PlusFitnessPodcast.com/Programs, and from there you’ll be able to see the various programs that I offer. I have group, one-on-one, and I do have some “Do It Yourself”, if you are so inclined to push yourself. I do have programs that have been proven effective for losing fat and for gaining muscle. So if you’re interested in training with me, go to 40PlusFitnessPodcast.com/Programs. Again, that’s 40PlusFitnessPodcast.com/Programs.