Creating Your Perfect Fitness Plan with Emily Schromm

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Think nature is like this, but actually it's like this. That's why Columbia engineers everything we make for anything nature can throw at you. Columbia engineered for whatever. Welcome to the JJ Virgin Lifestyle show with celebrity nutrition expert, fitness hall of famer and four time New York Times best selling author, JJ Virgin. JJ is a warrior mom whose knowledge and expertise have helped change hundreds of thousands of lives. With over 3.5 million podcast downloads and appearances on Dr. Phil, Dr. Oz, the Today Show, Rachael Ray, Larry King, love.

Whoa, whoa, whoa. This show is about you, not about me. I want to help you find practical, real world ways to dial in your health and mindset so you can finally lose that weight and feel strong and energized. Stop settling for less than your personal best. It's time to find out how to look and feel better than ever. And I'll be right here with you the whole way. Hey, it's jj. Welcome to the podcast. This is going to be one that you are going to want the notes for. You can get them@jjbirgin.com emfit em fit and here's why. So today we are talking about how much exercise should you really do? And I've got the perfect guest for you who's going to share her story about how she kept increasing her exercise to get those results and her results kept going, getting worse and so she did more and they got worse and more and they got worse. And she's like, how do I figure out that perfect equation to know exactly how much I should do? And you know, I talk about how our body isn't a bank account, it's a chemistry lab and food is information. Well, exercise is too. And exercise can be therapeutic or destructive. It's a drug. So you got to know the right amount for you. And just like we become our own personal health detective for food to figure out which foods work for us and which foods don't, we need to start doing the same thing for exercise to really dial in the right workouts for us. And this is really, really important because again, more is just more. It's not better. And quite often a lot of times if you are exercising, it's shifting the type you're doing or taking it down and improving your recovery that makes all, all the difference. So let me tell you a little bit about our guest today, it's Emily Schramm. I was at Paleo Effects, which I had so much fun being at this past year, and I'll be there again this coming 2019 in April. So join me there and I was with Emily Schramm on a panel. I was with her. I was with my buddy Mark Sisson of Primal Kitchen and Mark Staley Apple. I've known him for 30 years. And Emily and I became fast friends. She's a personal trainer. She's a nutritional therapy practitioner, and she is an entrepreneur helping others empower themselves through food and movement. She has online programs, and she also has. She's kind of a serial entrepreneur. I was like, okay, maybe we have to do less. Emily in your business, kind of busted her chops a bit, but she has a backpack turn weight training invention. I'm completely enthralled with this called the Impact. She's got a podcast called Meathead Hippie. She'll tell you how that came to be. And also her holistic tea link herbal element. Welcome to the show. Emily Schramm. I'm so glad you're here with me today.

It's wonderful to be here, jj. Thanks for having me.

My new pal.

This is so fun. I know we're doing.

We're hanging out all day today.

This is great.

Right?

Right. And I know you've got. Okay, I've got to just bring this up. You have this Meathead Hippie thing. What? What? Like, where did that come from?

So when I first started my podcast, you know, I was all like, let's focus on branding and make everything. I had so many things going on. I was like, let's streamline. So I called it MFIT Radio, which was kind of, you know, MFIT training programs, my online challenges, and it just did not light me up. Like, there was just something about it that I just. I didn't care about it.

I was.

It was too boring. And so I was having a conversation with my boyfriend, and I don't know what it was. We were probably at the gym doing bicep curls when I was talking about how much.

Of course you were. Of course. What you were doing. How much.

I love flower essences. And it was just this crux of I'm an ultimate meathead hippie. I love fitness. It's how I started in my career. It is truly what lights me up. But at the same time, over the last. More so the last five years, I've realized the components of whether it's nutrition, whether it's a little bit of gut health, whether it's a little bit of stress management and going and laying in a float tank. Think for an hour or two, that component has to be a piece of my life, or I fall apart. So the Meathead hippie was born.

It's perfect. And of course, you live in Colorado, which is your perfect place for you to be living too. So. Yes, it is. It's just nailed. And we're going to be talking today, and this is such an important topic because one things I've said is that exercise, you know, I always talk about your body's a bank account or isn't a bank account, it's a chemistry lab. And people think of that in terms of food, but it's also true in terms of exercise. And what was super interesting to me back when I was in exercise physiology grad school is that we didn't even have a textbook back then on hormones and exercise. Like, the endocrinology and exercise textbook came out years later. Like, no one even talked about it, everything. And so now we can look at exercise very differently. And so I get asked all the time, what kind of exercise should I do? And what I see with a lot of people is, is they're either doing nothing. Okay, but that's not most people listening or they're overdoing it. And if they're not getting the results that they want, their response is to do more.

Yes.

And that's not good. So let's. That's what we're gonna talk about today is how do you know what you should be doing, how much you should be doing, what the right workout for you is. This is like such great stuff. We've never talked about this before and, And I'm really excited. I'd love to know first, like, how the heck did you start to even get into looking at that?

For sure. So I, you know, I played soccer growing up, and I always was, I always would consider myself an athlete, but that did not mean that I always considered myself happy in my, my own skin. It took a long, long time for me to look in the mirror and like what I saw. And it took a process of kind of hitting.

You didn't like what you saw?

Oh, my gosh.

You guys have to. We'll link in the. We'll link in the show notes, and the show notes are going to be jjburgeon.com forward/mfit. That's em fit. But like, this, this girl, like, I'm. I'm taking your picture and I'm putting my head on it as my inspiration.

Well, you know, this is the thing. You know, it's one of those things. I, I was always an athlete in my head and. But I had no idea about food. I had no idea that my chronic Gut issues were connected to my mood swings in my really dark days. No idea that I was swollen. I had no idea that my acne was something that I wasn't just going to grow out of. There's all these things that I just.

It's not a horrible thing to all of a sudden go, wait, this didn't go away.

Actually worse, you know, so there was so many things that happened around the same time that I actually started reality tv. So there was a show that I did, Real World. It was kind of this accident that I got on. I just, I think the best things in life are accidents. You just keep saying yes and opportunities happen. And all of a sudden I was watching myself on T realizing, you know, I can deal with not liking what I see in the mirror. But now I'm being faced with some serious oh moments like, I really don't like what I see. And now the world is seeing it as well. And it was just this moment of, why don't I like this? Why? What is it about myself that I want to change? And there was, it was everything. There was nothing that I could say. I'm proud of this. I'm proud of this. I like this. I couldn't even begin to start a list of self love. That was total bullshit to me. I couldn't even wrap my mind around it. And so the only thing I knew to do is to run away. And so I ended up going from Starbucks in Missouri, which was where I was going to college at the time, to Starbucks in Colorado. And that worked temporarily, that worked, you know, the kind of honeymoon stage of the mountains and snowboarding and learning this new lifestyle. Total, you know, finding my niche in Colorado. It. But it went away because at the end of the day, I still didn't like what I saw in the mirror. And so for me it was this. How do I connect with myself again and stop running away from it and make a change? And the only thing I knew to do was to move and to, you know, feel myself be strong. And so that was when I started to make some commitments to the gym. I had always gone to the gym, but I had no idea what I was doing. There was no program. There was, you know, I was replicating what I would see some dudes do. And I was, you know, doing the in and out machines with my legs and some hamstring curls and then I would run on the car. I would just do cardio because I just didn't know what else to do.

That's what we all used to only do gym. In fact, they used to tell us that. I remember this when I was in, in school because I was always the one going, let's just all lift weights. I would go to Gold's Gym in Venice. Everyone lift weights. And they go, no, no, no, you shouldn't lift weights till you lose weight. You should only do cardio. Isn't that going to make you crazy?

God, it's. And it's so. It's a hard habit to break because it's just like the low fat paradigm.

It seems like I'm burning so many.

Calories and I'm so much hungrier.

Yeah, you feel, and you feel so successful. It's true. It's like I still do that. If I go on a run and that's all I did. I would still check that box. I would feel like a badass because I did something, you know, and so I do get the cardio component in some degree. But I still was not seeing the changes I wanted. So I was seeing some changes. But really it happened when I found my love for barbell. I started doing Olympic lifting. I'm not a proponent of CrossFit, but this is kind of CrossFit opened the door to that style of training, and it was big for me. For a couple years I competed and I was die into it. And it really did open up my mind of I don't care about the scale and what I weigh. I care about the. The output that I can give. What can I lift? What can I do? What is my body capable of? And through that process, wanted to take care of my body so that I could perform in the most, in the most elite, you know, professional way I could. How high can I go as an athlete? And so the diet, nutrition, it. I had to look at my gut health. I had to understand the certain components that all tied in together. And then I was just hooked with nutrition, I was hooked with the barbell. And it really was just this moment of, I no longer am gonna let food control me. I'm no longer gonna let this treadmill control me. I am in charge. And the way that I always got my fix and really started to tap in with myself and with the clients that I started training was teaching them how. How they could do things they never thought possible. So that superhero moment, you know, I always say that my original company, Unleash Fitness, it was, unleash your inner superhero, be your own superhero. You don't want to be anybody else. You want to be the best version of you. And so barbells were always the best entry point, especially for women to that. It was terrifying and scary, but when you did it and you did it safely, there was no way you could replicate that feeling when you walked away. So that was kind of my first step into it. It started off with just doing one on one. Started off at 24 7, 24 hour fitness and then turned into online business, which is what I do now. So it's like a whole, you know, whole cluster of things that are just helping people get strong and understand their body from the inside out.

Okay, so you said a couple things that I want to underscore and the first one I want to ask you about because I was like, ooh. When you said, I'm like, oh. You said, yeah, I'm not a fan of CrossFit. I think we're going to be on the same page here, so I'd love to hear why.

And this is pretty crazy because, I mean, three years ago that, that I lived and breathed it because to me, even though I knew it wasn't right for all body types, for me, it gave me the competition that I always wanted. You know, I played sports, but to have that extra, you know, it's like an extracurricular activity as an adult. Like I can now go and sign up for a competition and see what my body does. I thrived off of that. And so what happened was about three years ago, I, you know, I was going through my nutritional therapy practitioner training. I had just gone to Patagonia. I was competing in what is called the CrossFit Games Open, which is kind of the worldwide first entry to their big CrossFit games, which you might see if you're like scrolling through espn. That's the ultimate. And then it starts with this thing called an online open. And it's fairly competitive. Even though it is online. It was just, you're all in for five weeks and my body just shut down. And this is where I started understanding what adrenals actually were, how everything could be right on your plate. When you're eating your macros or your calories or whatever you want to go, whatever you want to call it. Your food is dialed in. Your workout program seemingly is dialed in, yet there is still something missing. And that's when those hormones come in, like cortisol. And that's when we look at insulin and that's when we look at why is my body so exhausted? And why do I feel like crap when I work out? And so then for me, it was, I'm, I'm losing muscle Definition, I'm getting weaker and I'm starting to get injured, so I already feel more behind. And so for CrossFit, I just started going even crazier, and I was even more dialed in with my. My carbohydrates. I restricted them a little bit more. It was the complete opposite.

See, everyone was saying, more is not more. More is not more. This is. Honestly, Emily, I went through the same thing when I was in my twenties of just if I wasn't getting the results, I just kept doing more and more and more. I was afraid to ever take a day off. I was trying to see how little I could eat. And what's crazy is I do about a quarter of the exercise I used to do in my 20s. I. And. And I probably eat more. And back then I was like 22 body fat. Now I'm 15, in my 50s, which is not the way it's supposed to be. So I want to really underscore again, just like I always say, our body's not a bank account. It's a chemistry lab for food. It's the same for exercise. Exercise can be therapeutic or destructive. It's a drug. And just because you can do the right exercise, but too much of it, just like you can eat healthy food, but too much of it, and it's problematic. So you've got to make sure that you're working for your body because you can trash. And that's what made you go into your adrenals. You can wreck your adrenals by over training. And, you know, you can wreck your adrenals, you can make yourself hungry, or if you wreck your adrenals, you'll then get leaky gut, you'll break down your muscle, you'll, like, throw off your periods. Everything goes haywire.

And then what we keep doing is just waking up earlier and going to the gym. So it's so true. So, yeah. And I think what was really powerful for me was to understand, you know, the. This. This paradigm of, like, you know, I'm a go, go, go personality. And the reason that I feel good after gym is because I have nothing left and I'm adrenalizing myself when I'm actually in the gym. So if I. If I took out caffeine and I took out the workout, I would feel absolutely dead. And I refused to let myself feel that exhaustion. So I just kept covering it up. I just kept drinking more coffee and then some pre workouts, and then I would work out, I would feel really good, I would crash, and then I would just Regenerate, re. Energize myself with some other stimuli so that I could keep going. And so it took finally, an SI injury, a hip injury, a torn labrum, and then a moment of I am clearly fail. Like I was in a competition. And I tanked. I crushed the first workout. The second workout came that day, and I just remember just crying. I had no emotional. I. It felt like I was just so empty that the only way to get out of it was just to sob and weep. And I'm not a crier. I'm not emotional. I was like, where is this coming from? Why do I feel so empty? And I realized, oh, my God, I'm. I'm just killing myself. This is something, you know, And I had just launched the impact that my second company. And I decided in that moment it was really the way it actually happened. It wouldn't have happened even if I was emotional, even if I was. My body was falling apart. I think the only reason I said I have to do something is because I realized how important my company was, was. And I wanted to make sure my company was successful, which means I had to take care of myself. And so I just really started studying about why are my adrenals so crappy? And what is CrossFit actually doing? What is this cortisol reaction? And even when we are trying to work, work on our carbohydrates and our sugar and really dial in what carbohydrates are right for us and what is sustainable from. For us day to day. Because I do think it varies person to person. There are times that in your. In your stressful, Whether it's work or whether it's your workouts, if your carbohydrates aren't where they should be, then sometimes we can make that worse. And I was taught the opposite. I was taught that the lower your carbohydrates are, the better your life can be.

I love hearing this, because, again, this is a big, big underscore takeaway. Because what I see with people, and it's funny, it's kind of like in the Paleo CrossFit crowd, you see people just trying to go lower. More paleo, lower carbs, more keto, more CrossFit. And I see women getting worse, and I think, are they not paying attention? Like, this is clearly not working. And the definition of insanity is then to do more. And somewhere along the line, we got this idea that. That carbohydrates are the devil, but, you know, they aren't. You need to be. You need to be in balance for what's right for you. It is super important.

I'm glad you mentioned earlier about the cycle because that was my biggest indicator of this keto. And this really low carb, 50 grams or less, is just not for me because I stopped. I didn't have a cycle. And it wasn't because my body fat. That's what all these guys kept saying. Well, yeah, of course you lost your cycle because your body fat got so low. My body fat didn't change. It was just a hundred percent. This, you know, and I think that's the biggest takeaway is like so many times we do not feel motivated to go to the gym. So it's like we have to rev ourselves up and we know we feel better once we get there, but the moment when we stop feeling better once we get there, the moment when our head starts to hurt after a workout or it takes two hours to recover or two days to recover from a workout, that's when we start to. You, you know what's best, right? So your intuition, if you are tapped into it, which we all eventually will be, if you're not there yet, you can figure out, like, that was maybe too much or this is not the type of exercise my body needs today. And that's always so hard because we're so, we're told so many different things all the time, right? So it's, it's. I, you know, I kind of go by this eight minute rule. And this was something that took me a long time to understand because I never would miss a workout. That, that would just destroy me mentally because it was my, it was my, it was my sanity, it was my therapy. It was my only way that I felt like I had time for me. And then when I realized that the output of working out was also just as demanding as the job interview or the, you know, kind of team meeting that I was delegating, when I realized that the working out was still a stressor, then I just go by this eight minute rule where I walk into the gym, I warm up and if I, after eight minutes of moving and this is just kind of slowly and steady and you're just kind of getting your, the blood flow going. If I still feel like, I call it like an elephant sitting on my head. Like if I still feel so heavy and exhausted and dead, I know the best thing for me is just to go to the sauna and foam roll and then come back the next day instead of saying, nope, I'm gonna do it, I'm gonna do it. I'M gonna do it, and then it takes me two days to get back.

Right? This is such an important one, because I think the most important thing, assuming you are working out, the most important piece that people don't pay attention to is the recovery. The recovery is where you get better, you repair, you get stronger. And if you do not give yourself that, all you're doing is breaking down and breaking down and breaking down. And so this is so key. And it's really interesting because I switched everything way, you know, years ago where I work out so much less than I used to. And again, I am so much fitter than I ever used to be. Doing less.

You're pretty shredded, jj.

I swear, honey.

Yeah, it was so true. It's like, you gotta. You gotta understand, like, why are we in this culture of we have to go, go, go, go, go all the time?

I. I would hope that my community listening is, like, going, yep, they're cheering. We've all learned, is that you've got to find what works best for you. You've got to be your own personal health detective, both for how you eat, for how you handle stress. I mean, like, one of the big things they say to handle stress is to do yoga. Well, yoga makes me stressed out, so you got to find that thing. Oh, my God. It just sounds like going, I hate yoga. My. My husband are like, we have to. We do this New Year's. We have to yoga. We kind of look to each other. We hate yoga. So you know what? I wish I loved yoga. It's amazing. If you love it, great. There's some great benefits. It's not my jam. So you got to figure out your things that work really well for you and then the right amount of exercise and listen to your body. And if your body's going, I really hurt today, then just, like, go out for a walk, go sit in your sunlight and sauna. Go do other stuff. You know, it's. And. And I am not a fan of CrossFit. I don't see. I look around at women and it's like. And plus, you put CrossFit and keto together. Oh, my gosh. Like, like, where do your. Your adrenals are going to get trash. Your estrogen is going to go low, your thyroid is going to go low.

It's just.

You can see it. I mean, you can follow it, because hormones, habits dictate your hormones, and then hormones dictate how you feel. So there it is. It's so simple. Now, I know you have a cool gift for everybody And I want you to tell everybody about it. And just again, I gave the link out earlier for all the show notes. Jjvirgin.com mfit that's em fit, fit. And so tell us what you're giving everybody.

Yeah. So my favorite thing to do and it's, you know why I love you so much as well, is I just want to teach people, right? So I started my first kind of online program, a way to get to know yourself and your body and what works for you because it is so overwhelming. And I think a lot of us, we just want a plan, which I think is great. But I do just want to teach people a little bit more about their pancreas, about their small intestine, about those little things. So I put together a little five day program which is very similar to my 21 day program and it just gives you an email a day. It has resources. You get plugged into my private Facebook group that all my clients go to and it's just a really fun way to get to know me as a trainer. And then the nutritional therapy pieces and then you get five really fun workouts that I put together for you. So yay.

We always want more workouts.

I got plenty. I got plenty.

That is fabulous. Thank you so much. I so appreciate you being with us today. And I want to remind everybody, jjvirchin.com MFIT and Emily, thank you again for being here.

Thank you, jj. It was my pleasure.

Alrighty. Now after the break, I'm going to be answering a listener's question, so stay with me.

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Welcome back. This is the time where I answer a listener's question. And today's question comes from Jenny in Lancaster. Super fun. I was just in Lancaster, Pennsylvania and Jenny says, JJ, I'm a nurse and four days a week I work 12 hour days and if I am going to work out on those days, I'm going to have to get up at 4:30am so that I have time to do that. What do I do? First off, I love nurses. I to this day it chokes me up with gratitude to think about the nurses who helped my son Grant. And I was blown away, honestly by like the hours because the typical 12 hour day, four, four days a week, 12 hour days. Now when I was at the hospital with Grant, I was getting to the hospital between 6 and 7am and I would leave the hospital between 7 and 9pm and so there were a lot of days where I never left the hospital at all during the day and I had to figure out how to work out. So here's what I figured out. And Jenny, I hope this works for you too. So when I started to notice that a lot of people in the hospital started to do it with me, which was super cool. So both the hospitals I was at, Harbor UCLA and and Children's Hospital la, they had a lot of stairs so you could. And quite often the elevators were jam packed. So the first time I took the stairs, I just took the stairs because the elevators were jam packed and I went, wow, these are great stairs for working out. So what I would do is I would take Grant out of this wheelchair for walks. So that's how I got the walk part. And it's funny, if you're pushing a stroller or a wheelchair, it's a lot more work. So that was helpful. But the thing I did for my high intensity interval training was I would go up and down the stairs and I couldn't normally break away for too long at a time, but I could get away for five to 10 minutes. And so what I would recommend first, Jenny, is to fit fitness in. So that means it may, you may not have more than 5 minutes, 10 minutes, 20 minutes, but that's enough. Everything counts. So no longer take the elevator unless of course you're bringing a patient up or down. Can't really bring them up the stairs. But from here on out, make it a point while you're there to challenge yourself and see how many flights of stairs you can collect during the day and just start adding to it. So, so wear a Fitbit so you track how much you move because we all want to move more. But then also start to work on those stairs as well. And then look at what you can do throughout the day. Squats and lunges and plies and push ups against the counter so that you can in dips against a bench that you can start doing to fit more fitness in. And you'll be amazed. That is one of the key things that I was able to pull off during the hospital hours and I just had to figure out ways to fit fitness in in. So there you go. Use my tips and you can stay working out because I don't want you to steal from your sleep. And I'm sure when you get home at the end of the day, you're just toast. All right, now if you want to ask a question, the easiest way to do it is jump on over to Instagram or Facebook and go to either JJ Virgin Official on Facebook or JJ Virgin on Instagram and DM me, leave me a message post on the wall. And we are always scouring those comments looking for questions so that we can answer them on the podcast. I've also been getting some of the questions in the reviews on the podcast reviews as well. So I'll answer those there too. And I had a great review last week that was a great review and a question and I love those and I love the great reviews. And today I'm going to do big gratitude over to Veggie Obsessed from Canada. So Veggie Obsessed from Canada says my new obsession, five stars in Apple podcast. Hey jj, I'm absolutely obsessed with your podcast. Thank you so much for all the amazing information you are constantly bringing to us. I've implemented so many of your great suggestions into my life and can honestly say this made an incredible difference in how I feel. Thank you JJ from the bottom of my heart. Ah, you are so welcome. And here's the cool thing, you Canadians, I have a buddy there, Gio Marcico, and he puts on the most amazing conferences. I spoke there two years ago and I'll be speaking there again this year with my buddies, Dave Asprey from Bulletproof Coffee, one of my very best friends on the planet who I love, love, love. And of course another great buddy who I adore is Dr. Mark Hyman. And we'll be speaking along with Dr. Stephanie Estima, who is Geo's sweetie and a fabulous, brilliant woman, a Canadian. We'll be speaking at Archangel Summit, so hopefully you can meet us there in person in September. That would be super awesome and a lot of fun. And again, I want to remind you to be sure to grab the show notes from today. Jjvirgin.comemfit jjvirgin.com forward/emfit and I will see you next week. Bye Bye.

That's all for this episode of the JJ Virgin Lifestyle show, which marks another step towards a healthier body and mind. Don't forget to rate, review and subscribe to the show and we'll talk to you next week. Toyota Thun is on, so stop by your local Toyota dealer and test drive a stylish new Camry or sleek and capable Corolla with great financing and lease options available to qualified customers. Visit buyatoyota.com for more Toyota Let's Go.

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