A Body-Mind-Fitness Approach for Gaining Confidence with Jaclyn Raspallo

Meg Kearney (00:01)
Hi, Jacqueline, welcome to the podcast.

Jaclyn Raspallo (00:05)
Hi Megan, nice to be here. Thank you for having me.

Meg Kearney (00:08)
Yeah, so happy to have you here. So I know that you're an online coach for women. So can you talk a little bit about what you do?

Jaclyn Raspallo (00:19)
I am.

An online coach for women primarily. And my offer and who I help is for women who are ready to ditch the BS of quick fixes, restrictions, and feeling overwhelmed to go from that to getting results, getting stronger, and feeling confident in the gym and in life. And within that program, it's six months long, and we build sustainable habits. And within that container, there's a lot of education.

in an apartment and just how to gain these the tools and the lifestyle to continue and just ditch all that other crap.

Meg Kearney (00:54)
That's great. It definitely can be so overwhelming to think about all of the components, especially I would say my biggest point of overwhelm is nutrition because there's so much out there about what you should be eating, how often, how much. So I'm curious, how did you work through that overwhelm for yourself and get involved in this mind, body fitness space?

Jaclyn Raspallo (01:19)
That's a big question. So when I look back at my own personal journey, I think the biggest

thing for me to just explain that is the fact that it comes in layers because like you said, there is so much information and I think the biggest part is like how do we sift through what is fact, what is not facts, like those myths that we see and so it really had to do with a lot of like trial and error for my own health. know, flashback from like 10, 12 years ago, a lot of...

know, sinus infections and just like unhealthy habits of my own. And then just starting to really trial and error what works, what doesn't work. And I started to, when I was in yoga,

Started to follow Ayurveda medicine, is Eastern medicine as opposed to Western and it's about just that holistic approach of like the earth supplies us what with what we need to nourish and to heal and I like to say this sometimes because our you know We know that our food is a lot of chemicals and some of the processed foods and all of the processed foods I should say and I always say this and it sounds ridiculous, but when I joke

around I'll say like if we put garbage in we're going to have garbage come out and so when we think of like whole foods like you know anything that is from Mother Nature is going to be less chemical induced right and so it's going to help us to feel light and free and energetic as opposed to feeling weighed down and so just like with the course of my own healing with my thyroid condition and then all of a sudden adult onset asthma for no given reason you know

Meg Kearney (02:41)
Mm.

Jaclyn Raspallo (03:04)
quitting smoking. all of those things just helped me to just keep on this path of learning more about nutrition, obviously getting certified as a nutrition coach, but really just...

kind of like just one of those things where you kind of like have an elimination diet. And then you start putting things back in and then you see how you feel. And it took a long time. so with my clients, it's much like the same thing is like, how can we start from point A to get you to point Z and learn from that, but also just keep layering in things so that way it's easy for you, your lifestyle, it's adaptable, right?

And it can be challenging, I think, for myself to just be a really good, a really big advocate to help my clients sift through all of that stuff. What's science? What's not? What's myth? What's fiction? And that part, I think, is one of the hardest parts.

Meg Kearney (04:01)
Yeah, it definitely is a process and I know that in today's world, a lot of people just want that quick fix. So sometimes though, like you said, it's more of taking some things out, seeing how different things impact your body. You don't have to change your diet completely overnight. And I know that one of the biggest...

Jaclyn Raspallo (04:19)
Please.

Meg Kearney (04:26)
misconceptions or maybe limiting beliefs that I have. I don't know if other people have it too, but it's this idea that to eat whole foods, to eat healthier is so much more expensive. It's not accessible. So what would you say to people who come to you with that mindset?

Jaclyn Raspallo (04:45)
you are spot on with that because

One of the challenges that I found in my journey years ago was, there wasn't a lot of this gluten-free, holistic, organic, free food. And so it wasn't as popular back then. And when I found myself, it was like, OK, the healthier I eat, I found it interesting that the healthier I ate, the more expensive that was. However, I was in the doctor's office less. So if you think about insurance.

Meg Kearney (05:14)
Mm.

Jaclyn Raspallo (05:16)
and out of pocket and medicines. It really offsets all of that. And in theory, at the end of the year, if you were to add up, like let's say, doctors bills from little previous year, and now this year you're having a really great health year and you've eaten all this healthy food and you've done all the things and you go to the gym and you do all these things to take care of yourself, at the end of the day, you've spent much less money at the end of the day on that market list as opposed to doctor's pills and let's

visits, appointments, time out of work, let's say, right? And let's say you don't get paid for sick time. So it really is, it's something that you see over time, but I think that you're right about like, you know, the quick fixes and we want to see that right away. And I think that's also really challenging as an online coach or as a health, wellness coach in general is how do we get women to

Meg Kearney (06:00)
Hmm.

Mm-hmm.

Jaclyn Raspallo (06:09)
keep going when they don't see the results overnight that they really had hoped was going to happen. And so the longer you're in it, the more results you're going to see. All right?

Meg Kearney (06:20)
Mm-hmm

and probably the more in tune you become with what food your body likes and how much you need and like you said, it's that exponential over time similar to saving for retirement Maybe you don't see that money right away But if you just keep putting a little bit away eventually it compounds and you have all this money So you'll have all this health at the end of your life, which is great so with that a big piece of

Jaclyn Raspallo (06:26)
Absolutely.

Right? Yeah.

Meg Kearney (06:49)
exercising is having this balanced nutritional plate if you will. So how do you typically start your clients? Is it nutrition first and then you work on the fitness aspect or are you doing them hand in hand?

Jaclyn Raspallo (07:08)
So right now within my remodel of my face lifted body mind fit online coaching program, I have really honed in on what that client journey looks like. so A, it's not cookie cutter. B, which is just important, is that

Every single woman that comes through has a unique plan. So I have four pillars. My four pillars are, I'm gonna show you right here. They are my coaching pillars. They are exercise program method, the nutrition, flexible nutrition plan, right? Where we teach nutrition and like, you know, all the things and like, how do we be flexible? How do we eat the foods we like, right? And have,

you know, being full, protein, all this stuff, how do we create a balanced meal? Three is this confidence builder blueprint. And then four is the stick to it method. And so when we talk about all those things,

Let's say you are coming in to me and you're going to be right on board and you're my ideal client. And we do the assessment. We do the onboarding. What we take is from the assessments you did previously prior to onboarding, we look at that and we kind of come up with a client journey. for instance, let's say exercise, you are an intermediate.

Knowledge is intermediate on exercise. okay, right away, you know what you're doing at the gym, you know proper form, we do a movement assessment, we see where your imbalances are, compound movements and such, and then I create your plan and boom, you have your plan because you're intermediate, you know your way around the gym for the most part, and you just really kind of need a structured plan because you don't know how to build one, you don't know what's gonna work for you. So with that said, you're good to go. Like your first week, right, you're within your first two weeks

You're working out the second part would be okay. How in depth what do you know about nutrition? Where can you what do you need to learn first? Have you ever tracked food? What are your struggles? So within those four pillars we do the same thing for each one and it sounds like a lengthy process But it's really not and I am able to sit back develop a program that helps you to integrate this into your life And where you're at today

in order to progress further along within that six months. So hopefully that makes sense. So it's very unique, very customized to each individual. I am not at all for the masses. this is a six month high touch, high level coaching program one on one.

Meg Kearney (09:30)
Mm.

Jaclyn Raspallo (09:45)
And it's for six months. I went from body, mind, fit being three months, then to four months, then say, okay, well, what does somebody need to be successful, right? Right after around a three month mark, we're just kind of getting in the groove, right? So I'm like, okay, let's give them four months because from my own personal journey, I know I would have needed that. I would have benefited from what education. So this is why I also provide education because

it is key because the more we know about something, the better we can do, right? So yeah, those four pillars are interchangeable depending on where your starting point is. Yeah.

Meg Kearney (10:14)
Mm-hmm.

Mm-hmm That makes sense and it's nice

to Have that individualized program because like we talked about it's not a one-size-fits-all Everybody's in a different place. So with that being said, I'm curious for The people that come to you are they? typically looking to achieve similar goals or Would you say everybody is different?

Jaclyn Raspallo (10:32)
Nope.

Meg Kearney (10:46)
I'm just wondering if there's a common theme that you're seeing with your clients.

Jaclyn Raspallo (10:52)
So the common theme is, first of all, we're all more alike than we are different. And the way that I am pinpointing and messaging and figuring out clients and like, OK, we do the one-on-one, see if we're right fit for each other is, you know,

I would have to, if I don't select the right person, if we're not a right fit, then you're not going to benefit from what I'm doing and my coaching style and my philosophy. So for instance, the way I say I'm not for the masses is because if I am for the masses, then I'm not going to have women in my coaching program that are going to be an ideal fit. then they're less likely to get results because they're not open to the

Meg Kearney (11:42)
you

Jaclyn Raspallo (11:42)
So in regards to some of the women that are my ideal client that I have worked with, lot of the same, we all struggle with a lot of the same things. We want quick fixes. We have overwhelm in information that's put out in social media and...

We want the body, we want to lose the fat. We want to look and feel a certain way. We want to have confidence, look in the mirror and be proud of that woman. And we want to know how to get that really fast. And so those are a lot of the underlying things. We've spent X amount of dollars on this. We've spent X amount of time on cardio machines. We have some food noise, right? Food noise and drama and food fear.

Right? So those things are pretty common within the container.

Meg Kearney (12:37)
Yeah,

I really resonate with the food fear that I think has come up a lot recently of just everything's gonna kill us. We're getting cancer from everything, you know? And while there is a lot of chemicals out there, there's also a lot of good food out there. you know, it's just...

Jaclyn Raspallo (12:41)
Yeah. Yeah.

There it is. Coffee's good

for you. Coffee's bad for you. Coffee's no good for you again. You know, so is...

Meg Kearney (12:58)
Yes, and there's there's

that idea too that it depends on how you perceive the food So if you think they did a study and if you think coffee is good for you It's more likely to positively benefit you than if you think coffee is bad for you So I personally love coffee and I'll never stop drinking coffee. It's so good

Jaclyn Raspallo (13:07)
Mm-hmm.

Cheers.

Yes.

Yeah, and so

that that's a good point because what we what we think we believe Right, and so that's a big part of you know having like the confidence builder blueprint in my coaching pillar really attends to our our limiting beliefs and some of the things that we adapted from other coaches or family or parenting or teachers in our lives that are

Meg Kearney (13:26)
Mm-hmm.

Mmm.

Jaclyn Raspallo (13:49)
we believe to be true. And so we adapt that into our everyday living and our thought process. And so it's about those limiting beliefs. What we believe is what ultimately is going to be the truth for us. And so it's about uncovering that. so yeah, so within those little micro lessons of limiting beliefs and just what's true, what's not true. And how do we question this?

Meg Kearney (13:55)
Mm-hmm.

Mmm.

Jaclyn Raspallo (14:16)
You know sift through that what is true is not yeah

Meg Kearney (14:19)
Hmm

You mentioned confidence And I'm curious. What are the what are some of the limiting beliefs that you see for women? Specifically in the gym that prevent them from feeling confident going in there

Jaclyn Raspallo (14:34)
Just having a plan, having a structured plan, knowing what to do and how to do it, that is one of the biggest things that any woman could benefit from, right? Is having a coach that gives you a plan and gives you how to.

Meg Kearney (14:46)
Mm-hmm.

Mm-hmm.

Jaclyn Raspallo (14:56)
also works with you like if you have questions on form. So within my container, we also have form checks, right? Where you would send me a video of you doing the whatever specific exercise that you feel you you're less than confident in. And then I give you tips based on that form. And so that's like another level of like, okay, now, now my clients being asked to step out of their comfort zone and now videotape themselves in a public

Meg Kearney (15:15)
Mm.

Jaclyn Raspallo (15:23)
setting. So the more we do those things, the less fearful we become. Right? So, you know, it's almost like I'm forcing them to step out of their comfort level because we can't, we can't stay there. We won't grow there. And the more you step out of your comfort level,

Meg Kearney (15:24)
Mm-hmm.

Mm-hmm.

Jaclyn Raspallo (15:41)
Right? The more you're going to get confident. And so that's going to help A, build confidence. But B, now you have another, trained eye looking at you saying no or yes, like, hey, tweak this or you're good to go. And then you have way more confidence in your own abilities. Right? And so that's going to help them. So I think those things are key.

And for anybody that is going into the gym for the first time I always tell them just just go on the treadmill and just walk regular people watch Everybody's driving their own car

You know, and it sounds odd, like, you know, in theory, like we are, when you leave there, nobody's really gonna remember the girl who didn't know how to fix the machine. Maybe in that moment, it feels that way, right? Because you don't know, but then the more you do it, the more you're gonna know and the more confident you get. But having a plan, having somebody to be like there for you, like for instance, when you get a plan for me, you get the...

Meg Kearney (16:20)
Nobody's looking at you.

Mm-hmm. Mm-hmm.

Jaclyn Raspallo (16:47)
online stuff. You get videos on how to do stuff. It's like having me in your back pocket. You got a question? It's right there. You want to know how to do something? The video is telling you how to do it. You want more about this specific exercise? Take a video. Step out of your comfort zone. Send me a video, and I will critique you. Our group calls, which I'm presenting in this coaching container, the group calls are

Meg Kearney (16:54)
Mm-hmm.

Mm.

Mm-hmm.

Jaclyn Raspallo (17:10)
one time month at the end of the month at a specific day. And it's all about how do we get confidence in the gym? What are techniques that we all can learn from? And so we all learn from each other. We talk mindset, we talk technique, we talk how to build upon what we're already doing. And so those things are really important for building confidence.

Meg Kearney (17:26)
Mm-hmm.

Yeah. And I imagine having that community too of people that are doing it and sharing practices that they're, they're taking or, you know, sharing maybe some struggles that are coming up. imagine that that'll be really helpful.

Jaclyn Raspallo (17:36)
Mm-hmm.

Right, absolutely. And nutrition, like,

hey, like, okay, how do you get all your protein in and what are some of your ways that you manage having kids and they're not eating what you're eating and just being able to learn from one another. Because like I said in the beginning, we're all more alike than we are different and we all learn from each other, right? Sometimes we learn what not to do.

Meg Kearney (17:57)
Mm.

Mm-hmm. Yep. Yes. Yes, definitely. Yep. We learned by someone

else's flop maybe. We're like, okay.

Jaclyn Raspallo (18:11)
Yes, because we

learn from our mistakes. We learn from our mistakes and we learn from other people's mistakes. And we learn from other people's celebrations and triumphs in life. So that's really important for building confidence. It's like just being able to have that plan, that structure, and then being within a community that you can flourish in.

Meg Kearney (18:16)
So true. Yes.

Mm-hmm.

Mm-hmm. Yep

Yeah, I'm curious about that too because Sometimes hmm, I I Definitely struggle with confidence in the gym. I will not go alone I'll only go with one specific friend who knows exactly what to do and so I'm curious about that. How can we leverage community when

Jaclyn Raspallo (18:51)
Yeah.

Meg Kearney (18:58)
going to the gym maybe with a buddy versus using it as a crutch and not being feeling comfortable to go for ourselves.

Jaclyn Raspallo (19:09)
So let me back up a little bit. Your question is, would you not use a friend as a crutch to get into the gym? Listen, you just got to rip off the Band-Aid, It's not the answer you wanted. But in truth,

Meg Kearney (19:18)
Mm-hmm, yeah.

Going with the plan.

Jaclyn Raspallo (19:26)
It's really about, like, and it's the same that goes for a lot of people who hire in-person personal trainers, right? And so before pivoting to online, I was an in-person personal trainer. Before that, I myself hired multiple personal trainers before becoming one, okay? And that's all fine and well. It's a great starting point. However, I found that when I was done with my sessions, whether they were three months or

Meg Kearney (19:36)
Mm-mm.

Mm.

Jaclyn Raspallo (19:56)
two months or two times a week for three months, whatever it was, I still had a plethora of questions unanswered on how to do this on my own.

Meg Kearney (20:07)
Mm-hmm.

Jaclyn Raspallo (20:07)
Right?

Because at that level, being a personal trainer, you are still relying on that personal trainer for your confidence because they are the professional and you go to the gym, they'll fix the machine. They'll, you know, I would fix the machine. I would get the machine ready. I'll tell them what to do. And now you're not thinking about it. And you're not in that moment thinking, I bet I'll pay attention because I need to figure this out for later. But that's all great that you're not to do it. But now do not put together a

Meg Kearney (20:16)
Mm-hmm.

Mm-hmm.

Jaclyn Raspallo (20:36)
or put together some pieces of exercises that you like doing and how to do that on your own, right? And so we're, and it's the same thing that goes for friends. We're kind of like relying on them for...

Meg Kearney (20:41)
Mm-hmm. Yep.

Jaclyn Raspallo (20:49)
Support which is fine. That's what we have friends for we do but you can't let's face it in this time and That we're in everybody's busy. We all have different schedules. You have a plan Let's say your plan and you you already go to the gym three days a week And then they can't go with you that third time and now you miss right and then you you're you're left with feeling like a failure because you missed because you didn't want to go alone and Now you're not hitting your goal

and you're not gonna get, you know, you're not gonna, you know, you're not gonna progress, right? You've missed your time, you're a failure, and then we go into this loop. And so it's really about what can I do in this moment to self-regulate my emotions around fear into the gym.

And is this is sitting down and doing nothing going to support me moving forward, support my goals? And if the answer is no, you got to do something about it. That is scary. And it could be, OK, Megan goes to the gym three times a week. She misses that one day. Next week, the same thing happens. And she says, you know what? I'm not going to let this happen again. I'm just going to go on the treadmill by myself.

Meg Kearney (21:43)
Hmm.

Mm-hmm. Yes.

Mm-hmm.

Jaclyn Raspallo (22:05)
I'm not

gonna go work out, I'm just gonna go on the treadmill. So now you've taken one step to enter the gym on your own and feel uncomfortable. The next step for Megan is to go into the gym that next time that it happens, maybe use the treadmill a little less and then go do some things, go do what you know how to do.

Meg Kearney (22:16)
Mm-hmm.

Jaclyn Raspallo (22:29)
Right? And it's okay if you did the same workout with your friend Bethany, whatever, you know, whoever, whatever that name, Bethany, if you've done your workout with Bethany already yesterday and you go to the gym yourself and you do the same workout, you know why? Because you already know how to do it. So now you're doing stuff that you already know and you're used to and you're comfortable, but you're doing it in an uncomfortable situation where you don't have somebody else next to you.

Meg Kearney (22:45)
Mm-hmm.

Mm-hmm.

Jaclyn Raspallo (22:56)
Right?

So that's going to help you to build confidence to do things on your own. Does that make sense? Good. Go find your friend, Bethany. Yeah, go find your friend, Bethany. Yeah. So it's just about, you know, those and it is hard. It's hard. I'm not going to lie. I was there.

Meg Kearney (23:02)
Yes, this is making me want to go to the gym. I love it. I'm running the workout today, Bethany.

Yes.

Mm.

Jaclyn Raspallo (23:23)
Right?

I was there and, but you have to figure out what is, you know, what's going to support your goals longterm and how does that make you feel? And if it's making you stay in a loop of self doubt and feeling of failure by sitting home and not doing anything, then you've got to change what, what you're doing in order to change the thought process to say, now I've done this on my own and now I can do hard things.

Meg Kearney (23:50)
Mm-hmm.

Jaclyn Raspallo (23:50)
because that's what it's all about. The more you

have proof that you can do hard things, even if it's little steps, little steps, the more you're going to build your confidence. Because we think we have a little confidence bank, and we're going to wait for the confidence. I did too. And so it doesn't work that way, right? And it takes a long time for a lot of us to find out it doesn't work that way. It actually is an emotion and something that comes

Meg Kearney (24:01)
Mm-hmm.

Jaclyn Raspallo (24:18)
comes

as a result of doing something hard that you feared. Does that make sense? Now you have a little bit in your bank. Then you do it again, you get a little more in your bank. Right? Yeah. Absolutely. Absolutely.

Meg Kearney (24:23)
Mm-hmm. It does.

Yeah, it's like building a muscle. Mm-hmm. Mm-hmm. We're going to

talk about building muscles in a little bit, I swear. But you mentioned before about you need to sit with your emotions before, you know, maybe before you go to the gym alone. So what would you recommend for someone who wants to go to the gym alone is kind of experiencing that fear?

Jaclyn Raspallo (24:39)
Yeah.

Meg Kearney (24:59)
that self doubt, what would you recommend for them to do before to sit with those feelings and get to the point where they're actually getting to the gym? And would you also recommend afterwards sitting with the feeling of maybe being proud of yourself for going so that that confidence really integrates?

Jaclyn Raspallo (25:18)
Absolutely.

Absolutely. That is so key. It's just like, congratulate yourself. So at the end is like, congratulate yourself, right? So back to your question of like sitting with the emotions and like your question is what would you say to yourself? to kind of like coach yourself into going? Is that what you're asking? I mean, really I think the biggest question is like, is...

Meg Kearney (25:36)
Mm-hmm.

Jaclyn Raspallo (25:41)
this going to support my future self and who I'm really striving, who I really want to see in the future. And if the answer is no, you you gotta stand up. And if that means you just go outside, you get some fresh air, and then you happen to get in the car...

Meg Kearney (25:50)
Mm.

Jaclyn Raspallo (25:59)
and you go into the gym. You go do the hard thing. Much like me sitting here. I'm like, OK, just because I'm sitting here and taking this video does not mean that I am super confident. I am still sitting here with a little bit of worry. Oh, OK, what if the video is not good enough? Oh my god, I fixed my hair and now it's a mess. But I'm going to say something really important for somebody to hear me say. And then I'm going to do what?

Meg Kearney (26:10)
Hmm.

Jaclyn Raspallo (26:29)
Share it because I'm afraid of what my hair looks like right and so Those are some feelings that even I have to sit with and just because I've done the thing or if you've done the thing It doesn't always mean it's not there. It means that is there but now you have proof that you can do hard things and that this is just This is just a little bit of your self doubt

Meg Kearney (26:32)
Mm-hmm.

Mm-hmm.

Mm-hmm.

Jaclyn Raspallo (26:53)
Because

we all have it, and the imposter syndrome, we all have these things. Even the people you see who have a bazillion followers, they do it and they do it scared. And I think it's better to do it messy than to try to get all the parts right. So in those moments, yes. And then just congratulate yourself for sitting there with some icky feelings about it. Even before you go to the gym and you leave, just congratulate yourself for freaking stopping for a moment to

Meg Kearney (27:02)
Mm-hmm.

Jaclyn Raspallo (27:23)
self-regulate your emotions because emotional regulation is super important, you know, and congratulating yourself for just catching these fleeting thoughts because sometimes we don't always hear them because they're so repeated that we don't even know we're doing them anymore.

or speaking these things to our brains and our bodies. And so it's important to like, OK, there it is again, this self doubt. No, it's not going to take the driver's seat. I'm going to get up, take a few deep breaths, and say, you know what? I can do this. I can do hard things and just figure it out.

Meg Kearney (27:51)
Mm-hmm.

Mm-hmm.

Yep.

Jaclyn Raspallo (28:00)
And then yeah, definitely after the gym and after you do the hard thing, whatever that was, is to sit back and just kind of relish in that feeling of like, wow, I fucking did that. Like, holy crap.

Meg Kearney (28:12)
Mm-hmm.

Jaclyn Raspallo (28:15)
And another big thing that I do for myself and for my clients is to just remind yourself of a hard time that you did have. We all have moments that changed us. And of course, that comes with experience. And some have these hardships later in life. Sometimes they're early in life, whatever. And so when you think about my journey in general,

Meg Kearney (28:24)
Mmm.

Jaclyn Raspallo (28:40)
the passing of my parents, right? So having my parents, didn't pass the same time, it was years apart. But after the passing of my second parent, which was my mom, I thought that I would never come back from that, right? And so we have to sit in those moments that we feel fear and also reflect on something scary that we did.

Meg Kearney (28:53)
Mmm.

Mm-hmm.

Jaclyn Raspallo (29:06)
right, that tried us, that we did do it. So you have to sit there and just remind yourself, what is one hard thing that I did? What is that moment in time that I thought I would never make it out of that I did because I'm sitting right here? Right? And those are your proof that you can do those things that you're afraid to do. Right?

Meg Kearney (29:10)
Mm-hmm.

Mm-hmm.

Mm-hmm.

Yep.

Jaclyn Raspallo (29:32)
And much like, know, I've had, you know, depression, right? I've had, obviously with grief, a lot of different things came with that. Having postpartum depression, having a thyroid condition. I've had...

from that, right? And times where I went into heavy grieving time where I just didn't know who I was. And so when I have those moments of doubt, like right here, crap, you know, look at my hair. I'm like, who cares? I did that. I didn't eat for a week, but I'm here now.

Meg Kearney (30:03)
Mm-hmm.

Mm-hmm.

Jaclyn Raspallo (30:08)
You know, and so we have to find proof of the hard things we did in order to do the hard things moving forward. Does that make sense?

Meg Kearney (30:14)
Mm-hmm.

Yes and to your point the more you build these up in your memory bank and the more I think the more that we practice in those moments of uncertainty or fear the more we practice calling on these feelings of being proud these past triumphs that we've had the faster we're going to be able to in the moment recognize I'm in a fear loop

Jaclyn Raspallo (30:21)
Mm-hmm.

Thank

Meg Kearney (30:41)
time to go and think about something hard that I did. And that will become more of the automatic response versus just sitting in that loop of fear. And it also, I think will allow us to recognize in life more of the good things that we do. We're so critical of ourselves every day of every little thing, at least I am. And there's so many good things that

Jaclyn Raspallo (30:45)
Mm-hmm.

Yes. Yes.

Yeah.

Meg Kearney (31:09)
we all do every day that we just take for granted or even little small things like making your bed, brushing your teeth. Like you're doing that. That's a good thing for yourself, you know? So I love this idea.

Jaclyn Raspallo (31:15)
Mm-hmm.

Right. And I think,

I think to your point too, is that when we're in those moments, it is really hard to be like, let me remember what

Meg Kearney (31:34)
Mm-hmm

Jaclyn Raspallo (31:34)
And

it's about retraining and reframing. And so if you have to, let's say, put a Post-It note somewhere, right? I can do hard things. Maybe that's some sort of mantra that helps you remember you did the hard thing before. So like when you're in those moments, you have this Post-It. I can do hard things. Or whatever mantra comes to mind, right? I can do this.

Meg Kearney (31:38)
Mm-hmm.

Mm-hmm. Mm-hmm.

Jaclyn Raspallo (31:59)
you know, find proof, whatever comes to mind. But I think it is really challenging in those moments of those fleeting thoughts to actually remind yourself to find proof. But I think the more you do it, you hit the nail on the head, the more you do it, the more it becomes automatic.

Meg Kearney (32:08)
Mm-hmm.

Mm-hmm.

Mm-hmm.

Jaclyn Raspallo (32:20)
because I myself sometimes forget. I'm sitting here, I've totally, totally got story with my mom and all the other things. Sometimes I forget myself. I forget myself and it's a good reminder.

Meg Kearney (32:22)
Mm-hmm.

Mm-hmm. Yep.

Yep. It's even a good reminder too. I did an episode a couple weeks ago about the stories that we tell ourselves and the stories that we tell other people too. And this reminds me of that because even when you're talking to somebody, if you're talking about something that you messed up versus something that you're proud of, you're going to feel...

Completely different and when you're talking about things you're proud of you're gonna feel better. So I think even doing it with ourselves doing it with other people being Okay to be proud of ourselves outwardly as well as inwardly and one other thing I'll say too is Maybe if you find it hard to do it in the moment Having something similar to like a gratitude journal, but having a proud of yourself journal

Jaclyn Raspallo (32:55)
Thank you.

Yeah

Meg Kearney (33:23)
And doing it every day can help too to look back and reflect on the day and say, look at all this stuff I did today that I'm proud of. And maybe that will make it more forefront of your mind throughout the day as well.

Jaclyn Raspallo (33:26)
Yeah.

Absolutely.

So tell me, I was really excited to see your first yoga class. So tell me, are some things that helped you step into your first yoga class? Because I've been there. I'm a yoga teacher, and I know my first time. So what are some things that helped you?

Meg Kearney (33:54)
So the, so yes, I taught my first paid yoga class and I had done a community class for my training about a year ish ago. And I remember I was so nervous for that and it was just for my friends and family. was, you know, a fun class and

Jaclyn Raspallo (34:05)
Yeah.

Meg Kearney (34:15)
kind of what we talked about. I remember at the end of teaching that community class, I felt so good. I was high on life. I just loved it. It was so fun. And so when I was going to teach this paid class at a studio that I had never taught up before with people I didn't know, I thought about that feeling where I was so scared, but at the end of it, I was so happy that I did it. And what's interesting is

Jaclyn Raspallo (34:23)
Thank

Meg Kearney (34:44)
when I taught my first one a few weeks back, I am so used to having this mental narrative of nitpicking every single thing that I did. And I wrote out a flow I hadn't taught in so long and I barely cued anything and it was just, it was a mess. But what you said earlier is rather do something and have it be messy.

Jaclyn Raspallo (35:00)
Yes.

Meg Kearney (35:11)
then have it be perfect because it's never gonna be perfect. And so at the end of the class, I had the same feeling. I was like, this is so fun. I had so much fun. I loved doing it. And every class I teach, I'm going to feel more confident. I'll cue better. I'll be able to sequence differently. So it was really fun. It was a great learning experience. Yes, it is. It really is.

Jaclyn Raspallo (35:34)
Self-reflection is a trip, isn't it? Yeah, yeah

Meg Kearney (35:40)
I was able

to ask for feedback for that without letting it mean something about me. You know, like I genuinely wanted the feedback and that probably goes to your point of having clients record videos of themselves. They want your feedback. Am I doing this right? Does this look good? So that's

Jaclyn Raspallo (35:47)
Absolutely, yes.

Right, right. And it helps

them to not, know, even if they're, if they have a, even if they have some sort of tweak that they need to, you know, they need to fix, it's still about learning, but it's also about what are they doing with the feedback and what are some of the things they're telling themselves because of that feedback. And it all stems back, you know, from, you know, like self-worth and self-esteem, self-confidence. And so to have a,

Meg Kearney (36:16)
Mm-hmm.

Jaclyn Raspallo (36:25)
good self-confidence, self-esteem, and awareness, right? It stems from your first, which is self-worth. Self-worth is the foreground to have self-esteem, self-confidence, and all that stuff. so it's really about limiting beliefs. What people have told you before, if you were bullied, if you were told this or that, and now you've adapted that to your believing that. So yeah, and it takes practice, I know, because not it's

Meg Kearney (36:33)
Mm-hmm.

Jaclyn Raspallo (36:52)
So not attachment, one of the yoga teachers, was not attachment to results. And it's not about like, okay, it's more of not attachment to results, more of so what you spoke to is that how to not take that as a personal blow to my own self.

Meg Kearney (37:12)
Mm-hmm.

Jaclyn Raspallo (37:13)
Right? Because you're here and it doesn't matter if somebody says this below you or up here and you feel really high. You know you're here. You know you're worth. Right? You know yourself better than anybody. And so it is a practice. And I think, yeah, I think self-reflection and being aware of that can be trippy. Trippy and cool. Right? Yeah.

Meg Kearney (37:21)
Mm-hmm. Mm-hmm.

Definitely. Yeah, yeah, it is. It's trippy. It's like metacognition.

That's the way it's trippy. OK, so so kind of going back to the physical fitness aspect of this, because and I want to talk about how yoga plays into this, too. But first, we'll just talk about fitness itself. So. I see a lot.

Jaclyn Raspallo (37:40)
Yeah.

Yeah.

Mm.

Meg Kearney (38:01)
about strength training and going to the gym and no days off and you know, people really pushing themselves. So, and I love that for them. I'm curious, how do you find the balance for yourself or when you're coaching other people of no days off, you can do this push through versus actually having awareness of no, today I need to rest or

Jaclyn Raspallo (38:07)
you

Meg Kearney (38:29)
I am having pain here and I need to be okay with taking a day off. It's such a fine line because we can use this self-compassion as a way to get out of doing the hard thing or sometimes we can go the complete opposite.

Jaclyn Raspallo (38:40)
Right. And it's so funny. I used to do that.

the universe is telling me to take a step back. Right. I don't know how many times that I've heard that in my own brain. my nose is stopping. being told to rest. Yes. Yup. So.

Meg Kearney (38:46)
Yes.

Yeah. I didn't sleep well last night. Guess I'll skip that morning class.

Jaclyn Raspallo (39:04)
You know, and I like how you said, like, I love that for them. Like, you know, no days off. But, you know, we have to take our rest days. So it has to be planned. Like, our exercise needs to be planned. And, you know, even for myself, is finding a balance between all the many things that I do in my personal life, a part-time job, two kids, animals.

coaching business, yoga teacher, you know, and finding what is going to work for my lifestyle. And so that's also what I'm helping my clients with. And like, can't tell you the amount of times people say, I'm like, hey, you know, we're on the onboarding and I'm making the program. How many days a week? And of course I let them speak. I hold space for my clients. How many days a week do you want to work out? Do you feel like you can commit?

Megan's gonna commit to five days. And now I'm in the back seat because I'm at the back seat looking from the outside, right?

Meg Kearney (40:01)
Hmm.

Jaclyn Raspallo (40:03)
which is a much easier place to see. Sometimes we can't see our own self and our patterns and our lives. And so I'm like, hey, Megan, this is where I really like that for you. However, based on these very many things that you are doing and the fact that you just said you feel overwhelmed and you're just completely drained, let's begin with three days and then, you know,

Meg Kearney (40:27)
Mm-hmm.

Jaclyn Raspallo (40:29)
more often than not, nine times out of 10, my client Megan will say, well, I'm really glad I only did three days.

Right? And so it helps them to see like less is more, but obviously having a structured plan for your goals and your lifestyle is going to help you get to where you want to go progress wise, physique wise, over doing more and, and just being exhausted. Right? And so

Meg Kearney (40:38)
Mm.

Mm-hmm.

Jaclyn Raspallo (41:00)
I think that answers your question is like, you know, less is more but also having a plan that is structured for your lifestyle and your goals is very key to seeing progress, seeing results that we want to Yeah, and so weightlifting and strength training is

Meg Kearney (41:12)
Mm-hmm. Mm-hmm.

Jaclyn Raspallo (41:20)
you know, isolated work in the gym, having like a split body day, whatever, even if you're doing two days a week, you know, what is your other, what are your other methods of activity outside of just regular physical activity, walking to the car and back or to your job or to shopping or whatever. But I think that it's really key to like have a balance in your lifestyle. What does your recovery look like? How are you sleeping? Right? What are these other areas in your life look like?

Meg Kearney (41:40)
Mm-hmm.

Mm-hmm.

Jaclyn Raspallo (41:48)
A lot goes into planning and structuring things for clients because it's that important to have a good balance. Right? And it is, think a lot of women think that we do more, we're going to get more results. And it's really quite the opposite.

Meg Kearney (42:05)
It's really about that consistency and I love what you said about starting small and it's sort of this concept of under promise over deliver, but I remember when I was trying to get back into fitness and I told myself I'm just gonna go to one yoga class per week. That's it. You know, and it was so helpful because I went to the same class.

Jaclyn Raspallo (42:16)
No.

Mm-hmm.

Meg Kearney (42:34)
every Monday, then eventually it was adding a Tuesday, then I added a Sunday and it just really helped to again develop that that muscle of I can do this, I've showed up for this, I'll keep showing up. So I love that and I think balance.

Jaclyn Raspallo (42:47)
I think, you know what, I

think like the biggest thing too is that when I love it, when a client is new and they, and so we have a lot of like, I don't have enough time. Okay, that is the biggest misconception ever. And I absolutely adore and want to do, I mean, I literally.

Meg Kearney (43:02)
Mm-hmm.

Mm-hmm.

Jaclyn Raspallo (43:13)
Like just want, I just want to dance and I'm so excited when a client says they can only do two days, half hour sessions, which is fine. That is fine. I'm going to repeat that. That is totally fine. If that is the only thing that you can commit to, you will for sure.

Meg Kearney (43:24)
Mm-hmm.

Jaclyn Raspallo (43:33)
make progress and see results if you are consistent with two days a week at half hour and you're consistent with nutrition and sleep and all the things that go with it. But I will tell you.

Meg Kearney (43:38)
Mm-hmm.

Jaclyn Raspallo (43:45)
When a woman says to me and my client says to me, I don't have time, I can only do this. And I look at their lifestyle and the things that they could do without because we all have things that are draining us. When they come to me after three or four weeks and they say,

I want another day. Can I have another day? I'm so fucking lonely you can have another day. And I've been waiting for three, four weeks for you to say that. I've been waiting for two months until you said that to me. Because you know why? They see the benefits of going to the gym, lifting the weights, whether they're at home and they have their own home gym, whatever it is, but they are seeing results and they're feeling more confident.

Meg Kearney (44:05)
Yes!

Yeah.

Jaclyn Raspallo (44:31)
And they have, they feel less stressed. They have better emotional regulation. They just, they feel more empowered. And when they say to me, I want another day, I'm like, fuck, I have been waiting a month. I could not wait for you to say that because it always happens, Megan. And it is the best celebration ever because it's a milestone that she has overcome.

Meg Kearney (44:39)
Mm-hmm.

Mm-hmm. Mm-hmm.

Mm-hmm.

Jaclyn Raspallo (44:58)
That actually she's looked at her lifestyle and she now knows, hey, I do have a little more time and I could do without Netflix or scrolling in the morning on social media. Hey, I don't really need to watch an hour of the news. And so, it is a celebration.

Meg Kearney (45:15)
Mmm, yes.

Mm-hmm. And it's so much more powerful when people come to that on their own. it's... Yeah.

Jaclyn Raspallo (45:29)
Absolutely, that's my job. It's like

when they come to, I can tell you, hey, you need this, this, this, and this. If you don't believe it, you're not going to do it. And so that's why it's such a celebration because this is something that they have identified and realized on their own, right? Even though I'm sitting back and I'm like, well, I can't wait because it's going to happen. It happens. It's inevitable. It happens.

Meg Kearney (45:39)
Mm-hmm.

Mm-hmm. Yep.

Yep. Yeah. Yep. Cause you know the benefits

of it. So, and sometimes you just have to start and then you start and it feels really good. And you're, we want things in our lives that feel good. And to your point scrolling Netflix, I've never got out of a Netflix binge session and been like, wow, I can't wait to do that again.

Jaclyn Raspallo (45:59)
Yes. Yeah.

Yeah.

Right.

Mm-hmm.

Yes, and like

the more that they do it, they feel better. And they want that endorphins, they want the high because they feel different every time they go to the gym and how it applies in their lives that they're like, I want more of this. Who the hell doesn't want more of that? Yeah. Yeah.

Meg Kearney (46:22)
Mm-hmm.

Mm hmm. Yes, it feels so good. Yep. I love that. Do you and

I know you're a yoga teacher too. So do you do you include any yoga in your coaching programs? And okay.

Jaclyn Raspallo (46:52)
I do not, I do not,

I don't include any yoga. I'm a huge advocate of just making sure that they are recovering and stretching because it's really something that's really needed. It's overlooked. Stretching in recovery is very much overlooked in the gym world in general.

Meg Kearney (47:12)
Mm-hmm.

Jaclyn Raspallo (47:12)
Right.

And but you can see, like you can see, like if you looked at like, you know, professional

Football players basketball players, whatever they will have a structured exercise plan that includes stretching and recovery because our muscles need to remain happy and full range of motion and mobility and so outside of that, lots of Lots of repeated things that I say. you're okay You know my knee hurts or this is bothering me. This is bothering me My first thing is have you stretch do you stretch after you're done?

Meg Kearney (47:24)
Mm-hmm. Mm-hmm.

Jaclyn Raspallo (47:45)
And so more times than not, then I am including a couple of stretching things at the end. So I'll put it right in their program because lots of times some people will say, hey, if you don't put it in there, I'm not gonna do it, right?

Meg Kearney (47:57)
Mm-hmm.

Yep.

Jaclyn Raspallo (47:59)
It's really just a matter of like, you you just, need to commit to yourself to do it. So I could put it in there. You're going to do it. What's going to happen after I'm not your coach. You're not going to do it anymore. So, you know, our connective tissue is really, it's really at his best when we recover and stretch and take care of that. And then some people say, Oh, well I have the time to do that. Or now it's more, now I have to do more.

Meg Kearney (48:20)
Mm-hmm.

Jaclyn Raspallo (48:29)
Do you want to be mobile and walk up and down the stairs or do you want to have knee pain all the time?

Meg Kearney (48:34)
Mm. Yep. Pick one.

Jaclyn Raspallo (48:34)
Like, yeah, you have to figure it out. The

biggest thing that I've incorporated for myself is I used to say the same thing, but like now I have like a day dedicated to, you know, like maybe like a half hour, I foam roll and I stretch those areas, right? And I'll do that while I watch my Netflix show, right? I'm rolling around on the living room floor and it's fine. Like I'm not missing my show and I only watch like an hour of TV a day.

Meg Kearney (48:58)
Mm-hmm. Mm-hmm.

Yep.

Jaclyn Raspallo (49:02)
or if my kids are watching TV and I want to be with them. I don't need to just sit on the couch to be with them and watch their show and be present. I can be on the floor foam rolling and stretching. You know what? That's really great because they're going to see me taking care of myself, right? So that's a bonus rather than me sitting there or scrolling on my phone and being with them in the same room, just not doing anything.

Meg Kearney (49:13)
Mm-hmm.

Mm-hmm. Mm-hmm. Yep.

Right.

Jaclyn Raspallo (49:25)
And so, and the other flip side of that is that I find it also a really crazy analogy that we have to give energy to get energy.

So the ones that are saying, hey, like I don't have time, that's more to do, I'm so tired. That is also a lot of the time the people and the individuals who are not going to the gym, not incorporating resistance training and are living a sedentary life, right? Because we're drained. And I do, I find it mind blowing, crazy, awesome, cool that you go to the gym.

Meg Kearney (49:56)
Mm-hmm.

Jaclyn Raspallo (50:05)
and you now have, you're literally like dying working out, but then all of a sudden you have all of this energy and you give energy to get energy. And the more you do that, the more you're like, oh, well, you know, I can, I can go do the stretching and watch TV. Of course you can.

Meg Kearney (50:19)
Right.

Mm-hmm.

Mm-hmm.

Jaclyn Raspallo (50:29)
So in my world, a lot of the times I will advocate, hey, like if somebody's having physical pain or they have limited range of motion, I'm a huge advocate of have you tried yoga? However, it's not in my program, but you will hear me say, did you foam roll? Did you stretch? Did you foam roll or did you stretch? So those are my parts and then of course a bit of that.

Meg Kearney (50:42)
Mm-hmm.

Bye.

Mm-hmm.

Jaclyn Raspallo (50:52)
mindfulness and so being certified mindfulness on MBSR it is really just about that being insightful being aware

like being self aware of your patterns and behaviors and repeated things that you say. And so that's also a level of yoga, right? And, you know, trauma, yoga for trauma. So those things help me in helping my clients, especially as I...

get to know them. So the more a client will tell me, the more it uncovers some of the reasons why they do X, Y, and Z, or say these things to themselves, or behave this way. And of course, sometimes...

you know, I can recommend, I recommend therapy because I can only, if it's out of my scope of practice and I know they've been through some level of trauma that I'm not versed in, then it's time to get extra help, right? But yoga by all means, it is a huge compliment to strength training. And I didn't, I did yoga first before strength training. And then when I did strength training and I went back to yoga class, holy crap, did I feel great.

Meg Kearney (51:45)
Mm-hmm.

Jaclyn Raspallo (52:00)
And so and especially like being at the gym you're telling you you saw for the gym

Right? You're stressing your body to you're stressing your body in a controlled environment. And that's also why stress is reduced when in people who work out, lift weights and in yoga, right? We're in a controlled environment. some of the time, in the gym, we are in more of a fight or flight. So we're kind of like putting ourselves in a controlled situation of fight or flight. And the offset of that is

Meg Kearney (52:18)
Mm-hmm.

Mm-hmm.

Jaclyn Raspallo (52:32)
that now we feel calmer, more relaxed in situations in life that are stressful.

Meg Kearney (52:39)
Wow, that was like a light bulb, light bulb moment.

Jaclyn Raspallo (52:42)
Yeah,

heart rate because in people who do yoga or strength training, our heart rate will be up and our resting heart rate will be lower. And so it takes more.

Meg Kearney (52:50)
Mm-hmm.

Mmm.

Jaclyn Raspallo (52:57)
to trigger a huge emotional stress-related response of fight or flight outside of the gym because our heart rates are already operating at a lower level. So it takes a little more. So we're able to emotionally regulate a lot better. I know, isn't that cool?

Meg Kearney (53:07)
Mm-hmm.

Interesting. Yeah, because we're exposing

ourselves to it more. And yes.

Jaclyn Raspallo (53:18)
Yes, we're doing it on purpose in a controlled

situation. And that's why at home and in life, when you step away, you find yourself getting less triggered on things or less stressed on things that normally would make you feel stressed. Pretty cool stuff. Yeah. Yeah.

Meg Kearney (53:33)
Mmm. That's really cool. Wow. I love that. I never thought of strength training like that. that's

so cool.

Jaclyn Raspallo (53:42)
Yeah, it is. And it's the same thing with yoga, same thing with yoga and yoga and you know, they both, modalities of physical activity, the strength training and the yoga, they both help you to tune into that inner voice. I feel as though maybe perhaps yoga might be a little bit of a

Meg Kearney (53:58)
Mmm.

Jaclyn Raspallo (54:06)
deeper level of that, could be. It could be because you're also inducing with your breath work and yoga, you're also inducing a state of relaxation, which in turn helps you to calm down and you can hear more. Does that make sense? As opposed to strength training where

Meg Kearney (54:09)
Mm-hmm.

Mm-hmm. Yes.

Jaclyn Raspallo (54:31)
you're fighting for that last few reps, you're only really gonna hear, I can't do this, no you can't, I can, I can't, right? And you're only gonna hear some of those other things that you tell yourself. But in yoga, feel as though it's a little, it goes to a deeper level because you're inducing a relaxed state of being with our breath, right? And yes, our heart rate can go up, we can do hot yoga, we can do all that stuff, but.

Meg Kearney (54:34)
Yep.

Mm-hmm.

Jaclyn Raspallo (54:58)
In essence, you're a little less intense in yoga, even if you are taking hot yoga. And you can hear more. Yeah.

Meg Kearney (55:05)
Mm-hmm Yes

Wow This is mind-blowing to me because I I didn't I do notice when I do strength training and yoga to your point I have this a similar narrative But the strength training narrative is very loud very strong and it's just one One line that just keeps repeating versus yoga. It's kind of like multiple Lines and I'm watching them

Jaclyn Raspallo (55:27)
Yeah.

Right.

Meg Kearney (55:33)
you know, go and you're present.

Jaclyn Raspallo (55:34)
Right, there's a

lot of thoughts and you are, think, I mean, yeah, you have to be present for both of them, but I feel as though, and it depends on the yoga teacher, so with whatever teachings they are, whatever their experience is and what they're saying in their philosophy. So, um.

Meg Kearney (55:41)
Mm-hmm.

Mm-hmm.

Jaclyn Raspallo (55:54)
And then how are you interpreting what they're saying on that spiritual level and how does that apply to you in your life? So you're able to listen in more to your overall thoughts and beliefs, I believe, in yoga than maybe strength training. Yeah, sometimes. It just depends. Maybe the longer you go to strength training, the less...

Meg Kearney (56:01)
Mm-hmm.

Mm-hmm.

Mm-hmm. Wow.

Jaclyn Raspallo (56:18)
grunty and yeah, the less, the more, because it is, because even in my journey, if I'm thinking about it, the more, the more endurance and strength I get, the harder it becomes to get to that point. Does that make sense?

Meg Kearney (56:18)
Less stress do you feel maybe?

Mm-hmm. Yes.

Jaclyn Raspallo (56:34)
So

now the more I go, and the more all these people that go to the gym that you see go to the gym all the time, all the same people that I see, we're all trying to get that same high and get those big muscles and get to that state, those novice gains, right? That novice high, right? Yeah, but it takes longer.

Meg Kearney (56:43)
Mm-hmm. Yep.

Mm-hmm. Mm-hmm. But it takes longer.

Mm-hmm.

Jaclyn Raspallo (56:55)
But then it also

feels even more incredible because now you're stronger and you've seen how much stronger you are. And it's just a cool process. Yeah. Yeah. Yeah. Yeah.

Meg Kearney (57:00)
Yep. That's really cool. That's awesome.

Yeah. So it sounds like it's a good balance to have both, at least with stretching. Maybe you don't do yoga, but it all comes back to balance and yep, that's so important. My final question for you is in your work with clients, obviously your main focus is fitness.

Jaclyn Raspallo (57:12)
Yeah.

It absolutely does.

Thanks.

Meg Kearney (57:28)
But how

do you see this confidence seep into other areas of their lives?

Jaclyn Raspallo (57:36)
So fitness, wellness, yeah, those are my areas of behavior. And I like to say, part of those pillars, yes, those two things. Confidence, when we look at confidence builder and we look at stick to it method, those are really just fancy ways of saying habit change, behavior change, right? And because we all wanna know how to stick to the habit, stick to all of that stuff. how those things leak out into our lives is really like, okay,

Meg Kearney (57:53)
Mm-hmm. Mm-hmm.

Jaclyn Raspallo (58:04)
Let's say for instance you were changing jobs and you're afraid to change your job, right? And so you now are feeling more confident in your own abilities.

Meg Kearney (58:15)
Mm.

Jaclyn Raspallo (58:16)
in general as a whole. So now you can take steps to change your career and feel confident in those choices. Does that make sense? You have a boyfriend, a partner, a husband, whatever, So like if you are unhappy, you can now, you're now feeling so much more confident and using your voice to say, hey,

Meg Kearney (58:23)
Mm-hmm. Mm-hmm.

Jaclyn Raspallo (58:38)
this isn't working or I think we need to work on a relationship and you have more confidence and you feel so much more self-worth because you're so much more capable in your abilities to do hard things and just be resourceful, adaptable, right? And be fully present and just how it leaks out is that you just...

you want to feel happy and when you are not happy or you're around, let's say you're around your supporters or friends and you start to notice some of the toxic things in your life that you no longer want anymore. And you can live a little more free.

and have clear boundaries like say you don't want to lose that friend that's fine so now you just take a step back maybe you're you're not in their world more

They ask you to go out to dinner more, and then you're like, okay, no, not today. And you feel confident in saying no and not having to answer why, right? Or you have the hard conversation, hey, sometimes when I'm around you, don't feel my best self because this is what happens and whatever, we need to work on our relationship, whatever. So it just leaks out into so many areas. And then of course, especially if you're changing your careers,

Meg Kearney (59:48)
Mm-hmm.

Jaclyn Raspallo (1:00:04)
your career and now poof you make more money right you value yourself you get the job that you always wanted and you go off to things that you thought weren't possible right and same thing if you're not with your spouse or whatever your partner and you go off and you venture off or hey you want to travel

But you're always like, I don't want travel by myself. And now you fucking go travel by yourself. You can stand up for yourself. You just have so much more confidence. You don't second guess yourself. You don't ruminate over decisions in your life so much to the fact that it's debilitating anymore. Because that's what happens. we start to just, these little things, we want to go to a

Meg Kearney (1:00:28)
Yes.

Mm-hmm.

Mm-hmm. Yep.

Jaclyn Raspallo (1:00:47)
You want to wear a bikini, right? You wear the bikini, right? You go on the dance, you want to dance, and you're always just somebody who's at some wedding, and you're just dancing in your seat. Now you're fucking actually on the floor and you're dancing because you don't care anymore, right? And you less ruminy, and you go for more of the things that light your soul up. And that's so important in life. And so it's just a mixture of all those things. And it's amazing. Yeah.

Meg Kearney (1:01:00)
Mm-hmm. Yep.

my gosh, I

love that. I feel so inspired by that. it's a similar process, you know, changing a job, leaving a relationship, traveling by yourself. It's stressful. You face it, you push through. Well, you sit with those feelings, then you push through, then sit with the pride for yourself and you just repeat, rinse and repeat with all of these different situations. So I love that.

Jaclyn Raspallo (1:01:18)
Hahaha.

Yeah. Just,

I mean, just doing this, like I'm sure your first podcast, it's like an out of body experience. It's like, woo, you know? And is the person judging me? Can I do this? Like, is this right? Did I do this right? my God. Right? And you know, you have that level. And then like you probably found the more...

Meg Kearney (1:01:44)
Ha!

Mm-hmm.

Jaclyn Raspallo (1:01:58)
do it, the easier it becomes to just look at this fear and be here and do it anyway. Right? And you start to become a little more detached from those, those limiting beliefs, those repeated habits and thoughts and, and I'm not good enough or I'm afraid or what if people are judging me? That's the biggest thing, right? People are judging me and no, you're judging yourself more than anybody else.

Meg Kearney (1:02:06)
Yep. Yep.

Mm-hmm.

Jaclyn Raspallo (1:02:26)
Absolutely. so I think that's a big part of that is like the more that we do it, the more we have proof that we can do it and the more we can detach from those emotions that make us feel dysregulated. Right? Yeah. Yeah.

Meg Kearney (1:02:26)
Mm-hmm. Mm-hmm.

Yep, totally. Great, great stuff.

Thank you so much for your perspective on this and you've shared so much amazing tidbits and things today. So for listeners, of course. So for listeners that are resonating, want to work with you, want to find you, where is the best place for them to connect?

Jaclyn Raspallo (1:02:51)
Mm.

Thank you for having me.

They can connect through Instagram or through Facebook. My Instagram handle is Jacqueline A. Respallo They can same thing on Facebook. It's Jacqueline Respallo or you can visit JacquelineRespalloBMF.com and that's my website BMF is Body Mind Fit where we mesh body mind and into fitness

Yeah, yeah, best way to reach me. Awesome. Thank you so much, Megan. Have a great day.

Meg Kearney (1:03:33)
Love it. Thank you so much.

You too.