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Welcome back to the newest episode of the Don't forget to breathe podcast! Gone for a while but now WE BACK! In today's episode, we just give a few updates on some changes in our lives. We got a puppy, one of us finally got the courage to quit our jobs and see what we've been up to regarding our fitness and health! Leave a like/comment and subscribe for more!

In this episode we discuss our absence from recording. We also discuss how the pandemic, work stress, and a new puppy have all contributed our slack gym habits. We also discuss Sade pursuing her dreams at a new job and the stress of quitting her job of the past 4 years.

In this week’s podcast, we talked about our new, updated gym routine. Due to the “Rona”, our schedules/habits have changed a bit. We currently just go to the gym once or twice a week and keep human exposure to a minimum. The rest of our workouts we do from home or our apartment gym. I got a workout book from one of my fitness inspirations, fitgurlmel or Melissa Alcantara as a gift (linked below). It includes her fitness journey story, recipes, a six-month workout plan and pictures. Anthony purchased an online workout pan from the rapper, Ace Hood. It includes a basic six-week workout plan. We talk about how we are trying to stay active and on track during these tough, stressful times. It has been difficult, but we are making it work. Thanks for listening and hope everyone stays safe!

In this week’s episode of our podcast, we talk about how we are dealing with the stress related to the COVID predicament and how its changed our lives. We recently realized how different our lives currently are regarding our careers. Anthony is able to work from home, while my job doesn’t have the resources to let their employees work from home. This is causing a lot of stress in my life due to the undergoing changes that are happening in the company such as, limited employees, reducing pay across the company and still dealing with the ongoing effects of the virus and trying to stay safe at the same time. Things are stressful for everyone right now! The way I deal with the current conditions is starting off by being aware of my surroundings and how they change my attitude and emotions. Once I recognize the emotion I’m feeling, I make sure stay there, feel it, work through it and look at it through positive eyes. Along with all of this work stress, I decided to limit the use of my anxiety medication and stop using it as a crutch. This will be a long journey to learn how to cope with stress and anxiety but I think it is worth the effort.

In this week’s podcast, we talk about how we’ve been doing the past few weeks of quarantine life since we have not updated the podcast for some time (we will do better, I promise!). We start off by mentioning some blessings that we’ve seen in our lives as of late, such as family, health and also some more materialistic things like new cars! We talk about why these things have helped us through our current situation and why they keep us moving forward. We then go into how our fitness habits and goals have changed since quarantine started. We purchased (and invented=) more gym equipment and moved our “home gym” onto our balcony so we could change scenery and end up with less distractions. We touch on some lessons we learned during this time such as workout motivation, having effective workouts, finding out how much sleep is right for you and how our new work habits are causing us to be more productive. Thanks so much for listening. See you next week!!

How has the corona quarantine effected our workouts and mental health. In this week’s podcast, we talk about how quarantine life is going for us and how our lifestyles have changed due to this. All gyms have closed to slow down the spread of the virus so our workout schedules have changed dramatically as we had to adapt to solely home workouts. Of course, you have to have more dedication when you rely on solely home workouts to get fit because you can easily just watch TV or play video games instead. We also talk about our experience with how this virus is changing other parts of our lives like our work schedules and what our plans are while we have his extra time available by working remotely. Hope everyone is staying safe out there and remaining healthy. Thanks for listening! Where to Listen

How not having your gym partner can negatively effect your workout and finding motivation. In this week’s podcast, we decided to go for a “free for all” vibe and talk about all of the current thoughts/events that are going on in our lives right now. Of course, this podcast is still coming together, meaning we are still in the works of figuring out how our segments will be formatted and if we will switch to just doing more random talks instead of having planned topics. When we do it this way, we feel that our words come across more natural and sincere. Let us know your thoughts on this! In this podcast, we talk about gym motivation and how it can decrease when your gym partner is injured, sick or needs to take a break for whatever reason. We also touch on the topic of entrepreneurship and how this way of life appeals to us and aligns with our future goals. We talk about why owning our own business in the future is important to us (ex: freedom, etc.) and also why a 9-5 job is difficult to hold when you have this mindset. Please rate and comment on our latest episode and also give us some suggestions on future topics, how we can improve, etc.. Thanks for listening! Where to Listen

Listening to your body and putting health before body goals. In this week’s episode, we decided to take a different route other than our usual “planned” topic. We opened up the podcast with a new segment called “don’t forget to read”, where we mentioned some of the latest books we’ve read or are currently reading and give a brief synopsis. We then move on to the topic of why we decided to slow down on our workouts (weightlifting in particular) and what mind frame we need to take on in order to remain sane these next few weeks without our usual routine of the gym, which acts as our daily stress outlet. We give others tips on what to do when they experience injuries as well and stress the importance of taking it easy while going through the healing process. Thanks for listening and supporting us! Stay tuned for our next episode! Where to Listen

Gym etiquette to avoid gym fails. Let’s face it, we’ve all seen weird people doing weird things in the gym (just go Google “gym fails” and you’ll see what I mean) and didn’t know what to make of it. In this podcast, we start by sharing a few stories of experiences we’ve been through while at the gym including rude things and weird people. We then share some gym etiquette we believe everyone going to the gym needs to follow to avoid these stories/encounters we mentioned at the start of the podcast. Share a good laugh with us, come along for the ride and don’t forget to breathe! Thanks for listening! We apologies for the audio issues this week ( Sade says it’s Anthony’s fault, Anthony wants it to be clear that his intentions were good) Where to Listen

What is the difference between fitness and wellness? In this week’s podcast, we talk about the difference between fitness and wellness. We begin by going over the definitions of each: fitness is mainly dealing with just the physical body, while wellness describes all aspects of life, such as mental, financial and social health. We mention how having a “fit” body does not equate to a healthy body. There are plenty of people in the fitness industry that mainly focus on their calorie/macros goals and working out, not the quality of the food they are in taking, stretching or getting enough sleep. We also mention the fact that many people with desk jobs, do not take the time to move around during the day but go to the gym after their work day and think this makes up for being sedentary for eight hours or more. On the contrary, this actually does not equate to having healthy habits and this is something we both agreed we need to work on now. In the end, physical fitness is not enough, you also have to focus on mobility, good nutrition and sleep so later on in life, you are in outstanding health and you can look back and thank yourself for following these overall wellness habits. Thanks for listening! Where to Listen

Is it good to weigh yourself daily? Can scales be wrong? In this week’s podcast, we talk about the misconceptions regarding using scales to measure weight and progress. Usually, people like using scales because they find it easier to measure their progress with simple numbers they can easily compare and they make them feel more in control. We touch on our personal experiences with scales as well and talk about the mistakes we’ve made when using them in the past. We leave listeners with a few tips to consider if they decide to use a scale to weigh themselves. Some of these tips are: only weigh yourself while in the right mindset, remember weight goes up and down daily due to hormones, water weight, etc. and consider using a body fat scanner or pictures to measure progress as well as a scale. Thanks for listening! Continue supporting our podcast and feel free to give us some topic ideas for the next episode. Where to Listen

How to avoid falling off track at the beginning of the year Let’s face it, many beginners starting their fitness journey start off the New Year extremely motivated to reach their goals, only for that motivation to fizzle out and they quit. With this in mind, in this podcast, we talk about ways people can stay dedicated and avoid this from happening in the future. It is a fact that everyone on their journey will make mistakes along the way but as long as you are able to analyze those mistakes and make certain changes to avoid them from occurring again, you are succeeding! Remember, it’s mostly a mental game! Some of the tips we give are: don’t get distracted by other’s journeys on social media, following the two day rule regarding working out and getting someone else involved in the process for encouragement. Thanks or listening & supporting! Where to Listen