Olivia Rodrigo’s Trainer: Why Your Workouts Are Failing! (and how to fix it with Kirsty Godso)

24:20It can be increasing the tempo you're doing something or changing the way you're doing an exercise. But I think if people aren't having someone sort of monitor them, sometimes you don't know. You're hitting a plateau and you're kind of keeping yourself there. And then you're kind of in sustained mode maybe and you're not getting any new results or a new challenge. So your clients and you don't really set up your goals as like, I want to weigh this amount. You're doing like, how are Haley and Kaya setting their fitness goals? Well, basically, so my girls often have a shoot coming up or a movie or, you know, so like Maddie's leaving on a movie role now, which is amazing.

24:54So that's been really fun for us to be getting ready for the last three months and really focusing on that. But we never talk about our weight because with any of the girls, because I know in the back of my head what their comfortable like point is that that's their goal weight. I also know if I'm like, hey, I think, you know, we don't want to go too lean because if you're on camera and your face doesn't look good, whatever that is, like it's really important energetically that they are in the right place. But it's also really important that they feel confident in their body, especially if they're going to be in lingerie or whatever it is.

25:23We have kind of long term goals, but it's also short term things that are coming up. Like, I've got the cover of Vogue here or I have this movie or I have a world tour. I'm singing at the Grammys, you know, obviously with Olivia, it's different because we're doing a lot of running and singing at the same time when she's getting ready for tour. and that was actually like really fun to get ready. And then it's like, it's funny, it's kind of like emotional when you watch your clients then go and perform the thing, you know, because you're like a nervous parent, you know, even like every time they go on a carpet, I'm like hoping that they like how they look and they're having a good time and that people are being nice to them.

25:54And it's like funny too, even when you spend months getting ready for something and then they leave to go on the tour. So I don't go on tour with my clients or like if they're in another country for a movie, I either send like an assistant trainer or they follow pyro a lot of the time, which is great. But it is funny because it's almost like you're like, oh, my gosh, like you've worked for it for so long and then they're gone. But it's amazing being able to like we stay in touch all the time during the week when they're away just to make sure that they're staying on top of everything because consistency with women is the most important thing.

26:24It's always like you'll hear people talk about consistency over intensity. And that's amazing. Whereas, you know, then you have someone like Haley where it's like, OK, we worked out her whole pregnancy. we started back after she gave birth like as soon as she was cleared by the doctor and we were working out like three weeks later and then it's like okay we're on the road to recovery with the body like how do we make her feel great in her body as a new mom and honoring the energy you're in as a new mom and what i will say about all my clients that i love is they're so hard working they're so kind and they're all very driven people so like they're they're so enjoyable to be with i think where i have fallen off from like that athleticism that i once had and being dedicated towards my goals was because I didn't have something I was working towards.

27:05Like I didn't have these big milestones. And it was really interesting because I went skiing this weekend. And I, my dream growing up was to be an, a ski racer. I saw the skiing footage, by the way, very chic. And it was really interesting because I was like, you know, maybe this is a time in my life where I can focus on a goal of like doing a ski race. Like why can I not do a ski race? Yes. And so I'm so interested to hear that's how you program out your clients because it is for a moment. Yeah. And that's what keeps people motivated. You know, there needs to be some sort of end point and then you keep going.

27:38So I always have the next thing ready because we don't want to fall off. Like I'll say, for example, like I froze my eggs in December and what I was nervous about. Well, I was nervous about a lot of things. By the way, if you're going to freeze your eggs, great choice. please don't listen to everyone give you their negative review of doing it because I do think you should have a little bit of protection around yourself. Everyone's experience is going to be different. And most people are going to tell you like quite horrific stories. I have to say my experience was overwhelmingly positive, but like you're not working out, you know, for two to three weeks.

28:07And I went home to New Zealand a week after my retrieval and, you know, they want you to wait till you get your cycle, till you can work out again. And I got my cycle and I was like, I just like, I don't feel like it. And I was like, this is crazy. I've never been that person that like, didn't have that drive to get up and work out. And I was like, oh my gosh, this is an important lesson. I kind of get it. I kind of get what happens when people fall off. Like, it's kind of nice to wake up with no pressure about what you're going to do today. And like, you know, sort of semi in the back of your mind, judging yourself that you haven't worked out or what you haven't done.

28:41But then the moment that I started moving my body again, I was just like, this is the absolute like direct source of internal like conversation. It happens through movement. It happens through the way that we treat ourself. So I always just say to people, I'm like, you know, it's amazing to have these milestones, but like consistency is always the great thread. Like you don't want to burn out. Women are very good at burning out because we're quite masochistic. We're like, I can do it. I can prove a point to myself. I can, you know, but I think there's a real beauty in using these goals to just help you be consistent.

29:10And then often the goal will keep evolving. You know, like I might have a goal that I want to do a hip thrust with a certain amount of weight and then I get to it and then I'm like, oh, okay, now it's going to maybe increase a little bit more or I've moved on to like wanting it to be something else. A goal can be as simple as one exercise at a certain rep range or a certain thing. A goal can be a wedding, postpartum recovery. But I think for women, what does best for us is consistency. Like we just love. And if you remember that it truly is like an act of self-love to like keep showing up for your body.

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30:34It's free to start, has preset templates, and an AI website builder to get your newsletter and website up and running so fast. If you want to give it a try, head to beehive.com slash HSR for 30 % off your first three months. But make sure you enter the code HSR30 at checkout. That's B-E-E-H-I-I-V dot com slash HSR with code HSR30. I often see so many women talk about hyperfixations. fixations. Like we all have these ADHD brains and it's like, listen to the same song, do the same workout, eat the same thing. Is that helping or hurting us towards our goals? I think repetition is good in the right ways.

31:15Like I just think if there's anything overly obsessive, I monitor people's control. So like even the first few sessions, whenever I work with someone, I'm really like listening to what they say. I watch their mannerisms. I watch like, because what I'm trying to identify is anything where I'm like, oh, is this a bit of a dysmorphia or is this something that like I'm going to subtly start working on with someone. I've had clients in the past that I fired when I was in New York and there's, you know, it's just people where I'm like, whoa, it's just like you're like honestly a hurricane to deal with and I can't, like you don't want to listen, you don't want to, you know, and I think it's really important to protect your energy but I think we are all going to have some form of hyperfixation.

31:51That's just realistic but there's a way to use that for a benefit and there's also a way I think just to be cognizant of it and be like, okay, I know I have this tendency to want to control this thing around my food or what, and usually it comes back to control. It's always something about controlling our environment, you know? And so I think making women just feel like confident in themselves helps to ease that up. Women will stress bloat themselves all the time. Like you'd be shocked. And I'll see this, like, especially with petite women, the bloat will show like very quickly. And so a huge thing that I always work with, even with people that, that do pyro and I'm just, you know, having conversation with them on Instagram or something.

32:27And even with my clients, even with myself, like I remember right before I did my first Viori campaign shoot, I was so stressed because obviously it was like a really big moment and like a big ending with Nike and stuff. And I stress bloated myself. Like I went from having like my most ripped body and I was like, what's that? Oh my gosh. And I was like, oh my gosh, I just did the thing that I like advise people not to do. And so it's really like learning how to regulate yourself, you know? And I think Like the beauty of having consistent practice is it's kind of like these guardrails, right? To keep you on the straight road.

33:00But you also need to be mindful of knowing when you're like, am I taking it a little bit far? Or like, is this dominating too much of my brain space? You know, it's like we've all been out to dinner with the friend that won't shut up about what's in her food or ingredients or what she can't have and her allergies and whatever. Or, you know, the people that are hyper fixated on like, I didn't get 10 ,000 steps today. I'm like, I actually don't care if you didn't get 10 ,000 steps today. I'd prefer you did regular little movement intervals during the day, especially like after a meal or something or just break up your sitting.

33:27But don't create like mountains out of these little things. You know, they're all just meant to be little healthy guardrails along the day. I found it so interesting that this year, the most common New Year's resolution was actually to exercise more, which hasn't been the resolution for the last few years. It was being happy, eating healthier and saving money. so for the first time it got knocked back into the number one slot why do you think that that is for my industry yeah love that i truly find there's a real freedom when when you're moving your body if when i am in a workout i am going through so many different things and almost like control deleting out of my brain brain you know i'm like i don't need to worry about that anymore oh like things that maybe felt really stressful before you did your workout now seem possibly a little more manageable or you know i just do think that people realize it changes your state and you can operate from a better place, maybe a more calm place, maybe a more level place.

34:21And I think it's when you give back to yourself in a way that is so primal and just so natural. And then you kind of come back. Like I always say to people sometimes, I'm like, just take a lap here and there. You know, you can like really change the tone of a lot of things by just step back, like regulate your breath, do a little bit of movement, and then come back to that situation that you were going to deal with. Now, I might be the worst girlfriend in the world because I would do that often in relationships If it's for having a fight, I'd be like, I'm just going to take a lap and like exit and go on a walk and then come back and be like, I have my response now.

34:53But, you know, I do think that possibly it might not just be about people wanting to look really good. I think it might truly be about people wanting to feel really good and knowing that correlation behind exercise. I will say we're also in an interesting frame again of the Ozempic era where now it's like there's so much pressure on like we all think we have to be so thin and so lean and, you know, athletic. So there's also the high rocks craze going on. So maybe people think they need to exercise more for that. It could be a slightly more vain driven goal than what I'm giving it credit for. But I'm just going to say that I hope that it's because people want to feel better in their mood.

35:27Wait, so you've never publicly disclosed what's your opinion on Ozempic or GLP-1? I know. Well, here's the thing. I think when it first came out, I was very anti and like a little bit disturbed. I was like, what? I mean, I also just for the record don't even like taking Advil. So, like, I'm very, I try to be as natural as possible with things, but I also am someone that wants to understand things, right? So I think the more research I did on it, the more reading when I could see people being like, hey, this is completely like help clear my Hashimoto's and I'm on a micro dose once every two weeks or people with endometriosis or people with extreme symptoms, obviously people with diabetes, you know.

36:04But I think when you see very petite people using it for weight loss, it is jarring. And I think it's a bit sad. And I think there's a lot of unmonitored people using it where like they're still not changing other things with their lifestyle, like their food and their movement. And they're just relying on something which is really unhealthy because you are losing so much muscle on it at the same time. So I think it has the potential to be powerful in certain ways to heal people. But I think it has a lot of power to the rise in body dysmorphia has been insane, you know. And also, you know, we can all spot an Ozempic face from a mile away.

36:37I wish it was more heavily monitored. Like now it seems that you can buy it from anywhere, kind of similar to a lot of peptides. And you don't really know if it's safe what people are doing. It's so interesting to see the ripple effects of other industries. And it's something that you've been a part of, obviously, this industry in general. But you launched your own protein brand in 2018. We have to talk about all of the celebrities that have since gone on to launch these like protein packed snacks. So like Khloe Kardashian. The protein popcorn. The protein popcorn to now Mel Robbins doing a 23 gram protein shot.

37:09per protein genius. What is your take being in both the celebrity and the protein space of all of these brands coming out that the consumer is not able to understand? What is actually working for me? Even I was thinking at the start of this year, I was like, it's so overwhelming for consumers in this space, even about knowing what fitness platform to sign up for when everyone's dropping a program on the same day or what protein to use. Who do I trust? I think trust in this industry is very few and far between thing. Like there's, there's like a handful of people I trust in the wellness industry, you know, and I think that's the biggest thing for me is any brand partnership I go into, I have to think about it.

37:47And I read the ingredients obsessively because I have a protein powder that is called made of because it calls out that you should know what your food is made of. So you should understand what ingredients, like I read ingredients first before I read a nutritional table, anything else that I do in my life or in business has to sync with that philosophy of made of. So there are so many, I'd say no to a lot of paid jobs, a lot of great money, because I don't believe in that. Now, what I think is interesting when it comes to the protein industry and celebrities, I don't think that celebrities have more sway than people that are actually authentic and experts in their field when it comes to protein, from what I've seen.

38:21Like it does better for me when someone who's an acupuncturist or a fertility doctor or something talks about made of, who is a way smaller following than a celebrity posting it moves the needle way more. I move the needle the most because I think people know. I'm also celiac. I'm very particular about what goes in my body, but there's years and layers of trust there. I don't always think that if it's not natural for a celebrity to be talking about it, it's just another brand that maybe doesn't need to exist. But I'm also all for more awareness on protein, but it is interesting to see all these brands sprout up.

38:54The first thing I do anytime I get sent something is I flip a packet over and I'm like, oh, never. I'm going to straighten the trash. And for someone like me who has no idea what they're looking for, what is a key warning red flag sign, do not consume this when everyone's talking about it? David Protein Bars, for example, please don't. Just don't do that. There's obviously more and more stuff has been coming out about them. It's about how they have been misleading on their packaging, about what's actually in there. But also using a fake type of fat as one of the main ingredients and then buying that entire company and using that.

39:25And it's something your body can't really digest. but also many of the other ingredients are in there. Say, for example, when I'm looking at a protein powder, especially if it's a whey, I'm not looking for a concentrate or a blend. I'm looking for an isolate because that has essentially all the lactose removed. So if you do get sensitive to dairy, that's going to be your best bet. It's also got the highest quality type of protein in it that your body can digest and use really fast. And that's important when it comes to protein. The more ingredients that get stacked in there, the less protein you're actually getting in that bar or that powder or that product.

39:55So say, for example, with Madov, we get 25 grams of protein per scoop of New Zealand grass-fed whey. You might have another protein that has like 15 grams per scoop that we're not sure if it has it, but then they have a bunch of fillers. You're reading an ingredient list that might be 10-plus ingredients, some that are 20-plus. And you might see four different sweeteners in there. There might be monk fruit, stevia, coconut sugar, and then an alcohol sugar at the same time. And you're like, what's going on in here? And I totally get it. It's so confusing and overwhelming for the consumer. So I always say, I'm like, hey, if you're not sure, like maybe you can reach out to the brand or you can like, obviously the internet's kind of amazing.

40:32You can search things, but the internet's also a bit of a scary place. But you shouldn't have more than one sweetener in a brand or no sweeteners. Like we have an unflavored Mado for people that don't want, we have the smallest amount of organic stevia in our vanilla and chocolate. I don't like the taste of stevia and like I love our vanilla and chocolate. I don't taste it at all. but then I'll look at something like Ballerina Farms that has like three sweeteners in it you know or other products and and it just depends on also what you're looking for and it's not to demonize saying this product's good this product's not but it's like there's all these little details of things that you might be consuming something daily and if your goal really is to change your body or change how you feel then all those details start to matter.

41:11When you go into your clients kitchens. What are the go-to products that you just immediately put in the bin? I would put in any pre-made protein drink in the trash. Those are terrible. They've got so many stabilizers and fillers and then probably oils. That's the other thing. Always looking out for oils. You don't want these sunflower oils or canola oil or anything like that. I would throw out most bars. I personally use my friend Allie's Glow Bars, which she makes with made of in them, which is amazing, but they're handmade. Do you know what I mean? Natural sugars like dates and things like that.

41:42But otherwise there's very few bars that like, I get it. Protein bars are convenient, you know? So I'll throw out a lot of the packaged foods unless it's like a really great hydration product or a great collagen, or maybe if someone's using creatine or something, but I'm always looking at that. And then, you know, you can even look at people when they're having almond butter or something and there's like a, you can get an almond butter that's just almonds, or you can get an almond butter that's got oil in it and sugar. And you know, you're like, what is going on here. It's like a calorie bomb.

42:09And there's always low hanging fruits. So I always say to people, I'm like, here's a very fast way to make a difference into your body. I would go, no soy. I would take out corn. People always freak out with the corn, not hating on corn on the cob. Corn on the cob is fine. But it is a big thing. And like, if you are shredding for something, you would typically take out corn, take out sweeteners. Like so many people are sweetening their coffee or sweetening like a drink that they're having two to three times a day without you just like not even thinking about it. Those are three very easy, actionable things that you could be like step one to change.

42:42And then you can keep going in through it. The reason I love keto as a plan is, by the way, if you've never tried keto before, I'm not saying go jump on keto. I personally went keto when I was starting to film on fitness DVDs. I was like, I was partying, I was still drinking, I was going out with my friends, I was young and fun. And like, I was a little like, you know, like skinny fat, maybe I don't know, whatever, just like, had boobs all those fun things that you lose through fitness and uh see you r.i.p um and i remember them being like okay you're gonna be keto now you only drink black coffee and i was like and i used to drink a soy flat white and my trainer was like i promise you if you even just take the soy flat white out you're gonna notice such a difference and he was not wrong i was like oh my gosh like soy is so inflammatory and so even like a milk change can be crazy for people or like if you're always drinking oat milk, you know, trying not to have that.

43:32But when you go through keto, what I think the amazing thing about it, even if you don't stay being keto, you change your taste palette. Like you learn to feel like taste the sweetness actually of vegetables. You taste because you're stripping away all these external sugars that you're so used to relying on that your body and mind get weirdly used to. And then when you go back to trying to eat them, you're like, oh, that just tastes fake. Like that doesn't taste good. That doesn't taste real. So I think what is nice about it is it gives you a different like taste palette for food. So it makes it so much easier to have maybe control around some of these like bingey patterns or bad like habits.

44:08I even noticed that when I'm on vacation, when I'm in Europe and I'm having gelato and whatever, it takes me a few days and or weeks to get back to the palette where I enjoy the sweetness from fruit and vegetables again. And I think it's going back to your point of like having grace with yourself and having that consistency of like, OK, it doesn't taste as good yet, but it will. I know it's about to come. Yeah, because it's not like overnight you're going to be able to make that change. And that's the biggest issue with most people trying to get change in their body is they quit before they even got there.

44:36So even with keto, I remember the first time I did it, it was like my poor boyfriend at the time. He was like, I lived with him and his brother and we were all rapidly losing weight because I would cook for us. and they were like, I'm starving. And I was like, I'm not because I was eating lunch twice a day. I was even sometimes having steak for breakfast. That's when he told me I was taking it too far, which I agreed. But I was eating more than I'd ever eaten before. It was just very clean. And by like day seven to nine, your energy feels insane. Like you're pretty moody the days before. And I was like, oh, I get it now.

45:11But you meet so many people that can't get to that point. That feels like forever. And it's kind of the same with fitness. Like, you know, when you start something new, it's like even when you take up running, you know, you're like, this sucks. Like, this is absolutely terrible. And if you can't push through that threshold to get to the good place, it's always going to suck. So I would like monitor on quitting early. And if that's like a habit that consistently shows up in your life, I always say to people, I'm like, if you're the person that stops, like if I'm counting you down into workout, I'm like, there's 10 seconds left and you choose to stop then.

45:41I guarantee you do that in so many other areas of your life. Like, I bet you do it in relationships. I bet you do it at work. I bet you do it when you get challenged with something and you pull out on yourself when you're so close. And it's like, it is a very like transferable behavior. So that's why I say to people, I'm like, you owe it to yourself to do it. You owe it to yourself to get there. And it sounds stupid. And it sounds like one of those cringe things that fitness people say, but I would say that to a lot of clients. And they were like, that is the biggest thing that stuck with me because they're like, it was true.

46:09I did it all the time. Anything started that started to get a little bit hard. I'd be like, I don't care. I don't want to do it anymore. How does someone learn to not do that anymore? Well, I always say to people, like, do you want it? Because a lot of people say they want something, but they don't act like it. And I'm like, I can't want it more than you. Like, it's your job, like, that you are going to shoot for. Like, I cannot come and live in your body. Like, I can give you all the tools to get there. But if you don't actually want it, we're not going to get there. Like, you have to have that within you, that, like, little fight and that spirit.

46:43it. And it takes people a while to get there. I used to tell people, this sounds so mean, I'm actually a really nice trainer, but I remember telling a girl one day she was a six out of 10 in a workout. And she was like, that was the most amazing feedback I ever got. Cause she was like, it was so true. Like I used to train her in the Nike New York office and she'd come in, she had really long hair. It was never tied up. She was always like flinging around, taking forever doing stuff. And I was like, Oh my God. Yeah. I was like, girl, it's just like six out of 10 energy. I was like, we gotta be better than this.

47:11And like, we have to like, Like the way that you show up for yourself is so powerful. And I think the biggest dysmorphia that we have and the biggest issue we have is the way we speak to ourself. And like I read this scary stat that was saying like how many words per minute we can speak to ourself in our mind because it's so much faster than what we say out loud. And I was like, that's so scary. And especially with women, I think we're very hard on ourself all day. So I'm like, what if we even change like a percentage of that conversation to act in your favor? And that's why I like when people actually like want things for themselves because you have an anchor point to stick to, right?

47:47Like it's your guiding light anytime that it starts to get a little bit difficult. And I think that's why I've got where I've got to in my career. And I always say to people, I go, I want it. Like that's the thing. It's not about being competitive with other people. It's about being competitive with myself. Like I want it and I'm going to get it. The last time I went to my gym with my trainer, I was on my period. I was dealing with this eye surgery and I was not lifting heavy. So we were doing back rows. I think I was at 50 and today he was like, okay, let's start at 50. I was like, this is so easy.

48:16Bump it up to 60. So easy. We ended up getting to a hundred. And I was just like thinking about it in my head as like, why, why was that? And I think it was a few things. One, it was the way I was talking to myself that day. It was like, I was just done. I didn't want it. I didn't want to be there. And two, I think also for women in your cycle, it can change how you can perform. Oh, 100%. For you, I guess two questions on that. What is the best type of motivator for someone listening to this? Is it that positive reinforcement? Or is it that voice in their head telling them like, you can't do this almost or someone telling them you can't do this to make that change?

48:55Oh, I can go both ways. I always used to operate out of a tough love standpoint point with myself and like really like this grittiness and like, oh, I'm going to like prove a point. And like, I can, you know, like I had this very like toxic masochistic, like internal cycle that I would use as drive and momentum. Whereas now I have a very honest conversation with myself. Like if it is that part of my cycle, like sometimes I've trained four clients in a row and I'm like, I need to get out of this gym before I obliterate. Like my, my patients, like, you know, it's like, it's a lot being in gyms. They're kind of like a sensory overload environment especially like sometimes we're in a private gym sometimes we're not and i'm like i just need to leave this isn't what i need and i'm going to work out later at home or i'm going to go on a walk or whatever on the days like what you were mentioning before you're like i don't want to be here i always say to people i'm like don't be there you can actually just like go on a walk you'll probably feel way better about yourself or maybe you need a rest day like learn when to put the pressure on and when not to you know because it allows the great days to be even greater and it gives yourself rather than being in something like we've all been in class before and you're like, I hate every second of this.

50:00I can't wait to leave. Like, that's a really bad feeling. And it kind of impacts the rest of your day. And this was something I had to work on a lot. I went to Hoffman last year and identified like my biggest fear about going to Hoffman was losing my masochism because I believed that was my strength. I was like, that's the thing that I have this tough love with myself that makes me great. And I was like, oh my God, I was so wrong. I was so wrong it was that was actually blinding me and I was like very like yeah I just wasn't realistic about this actual strength that I had that was a little bit more like I'm honest with myself and like I know what I'm capable of and I know what I can do and I also know when it's time to say no and like that's enough and that to me was like a really bizarre way to get to know myself when I was so used to like doing the same thing up until my mid-30s you know of how I'd treat myself I know with my clients how to motivate them like sometimes I'll be like they're sprinting on the curve treadmill you know which is awful and I'll be like oh just set that pole over there like if you get over an 11 or 12 on speed on this like this is who you're running past or this is what's happening and like we'll use little things like that or like you're running to the certain goal that they had of like winning something or getting a movie role or whatever it is and so I think it's important to have maybe some little things that motivate you where it can possibly be like oh okay, I need to get that.

51:20But the self-hate approach, I think, can't be forever, you know, or like the self, like, it works for a certain amount of time. But I wonder how much of that, like, how much of that becomes a belief about ourself, you know, that we then don't realize when all the good things are happening. And we don't know when it's time to like, yeah, say no to things that are happening in real life, because we're using that so much in exercise or in other difficult situations. 2026 is the year we get hot, smart, and rich. But there is such a thing as being too hot. And that's what happens when you run as hot as I do when you sleep at night.

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53:31How did I not know Rack has Adidas?

53:33Kirsty Godso:Why do we Rack? For the hottest deals. There's so many good brands. Join the Nordic Club to unlock exclusive discounts, shop new arrivals first, and more. Plus, buy online and pick up at your favorite Rack store for free. Great brands, great prices. That's why you Rack. Was there a moment that you decided, I have to go to Hoffman? Yes. So, my brother's an addict, and I think that was why I became a trainer, truly, in the first place because I did his like recovery with him and actually you know at this when I was in the second to last year of high school my brother and my best friend went off the rails on the same drug like on methamphetamine and it's a very destructive drug and I think for me it felt very I felt like very sad and lonely and like didn't have anyone to really talk to about it I went to an all-girls private school so they were quite judgmental about certain things I already grew up in the countryside.

54:23And I think it just made me become very disciplined and very controlled. I like wanted to control all my environments, right? So anyway, my brother got clean, which was amazing. And then there was a bit of a like a relapse territory, which happened when I went home for Christmas a couple of years ago. And then I came back to LA and then the fires happened. And I was like, oh man, this is like, you know, this is just a lot. And I think there was a lot of other things just going on for me internally that I was thinking about, like, There was changes that needed to happen in my life. And I was kind of like, enough's enough.

54:56I think it's time to go. And so I went in March and it was the best thing that I ever did. Like, I loved it. I'm not one of those people that's coming out being like, I see you, I love you. And like, it's totally fine if you do do that after you come out of Hoffman, because it's one of the big things they say there. But I actually came out and with myself, I was like, oh, I see you and I love you. Like, I never could accept a compliment before. I could never honor anything that I did. I had this very like bad relationship with my value. And that was the biggest thing that I went into work on. And when I came out, I was like, oh yeah, I don't negotiate on that anymore.

55:31I could never say no. I was bad at setting boundaries. It didn't matter like how much therapy I would do with my therapist who I loved. But like, and now I'm like, I'm not even seeing my therapist. I was just like, I went and it's not saying it's a, it's a quick fix, right? Another thing, like I would say, I'm like, it'll work for you if you want it to. And if you really want to make change. But what was interesting was one of the things that popped up when I was there, they were like, oh, you deny anger. And I was like, no, I don't. And they're like, yeah, you do. And they're like, if you get in a fight, do you lose it?

55:59Like, do you expect? And I'm like, no. And I would keep everything inside every single time because it was a trait that I learned from like this stepmother that I had when I was young. It was so interesting because I was like, wow, that's probably the biggest thing that I carry over into all these things when I'm getting treated badly at work or I'm getting treated unfairly in a lot of these situations. And I don't feel like I can say something because I think that it's rude or it's confrontational. I held all these very weird beliefs about actually just owning my value and my worth. And I was always hoping that people would see my value or acknowledge it.

56:33And then when I came out, the biggest shift has been, and I feel like you're someone that's very good at this, being like, no, I, this is my value. And it's not a negotiation. And I stopped negotiating with myself. I was like, I am worth this. And I am good. And, like, I will work for, like, you know, I will always do the work. So I think it was, like, for me, it was just, like, a game-changing experience. And it gets better and better, you know, every month that goes on. My family have this joke. They're always like, oh, I think the Hoffman is working. It's honestly, like, I don't know. I hate to say the word proud, but I think that's what the whole goal of Hot Smart Riches is for women.

57:06Like my original mission statement was like to know and build women's worth. And it's funny because I remember when my sister came into the business, like there was a lot of small deals that would come our way. And I was like, no, no, no, no. And I think you can probably relate to this because even in terms of like what follower count you have usually equates to brand deal size, Right. And when I was getting these small brand deals and my sister was like, you know, cash, like we kind of need the money. And I was like, you just wait. Like we are worth more than this. And our value as a community and as a company is worth so much more.

57:43And by the way, that's where the trust is with our community because we're not pushing products down people's throats just to make money. And of course, I say that from a place of privilege. But I think it's, you know, now that we're both on the other side of it, and it's like, when you know your worth, and you are willing to wait for those opportunities, and you are willing to like sacrifice the things that are such low hanging fruit to get there. It is the most empowering feeling that you can ever have. And I think one of the biggest things that you've talked about having gone through Hoffman and now knowing your worth was leaving Nike.

58:14Yeah, that was the catalyst for change for me, for sure. So it was interesting. I came out of Hoffman. I had four months left in my Nike contract. And I remember at first being like very optimistic when I came back and, you know, sort of being like, okay, yeah. like I think the biggest thing that I always say to people I go no one tells you when it's time to leave like that's not something we're taught especially as women you know I think we fight so hard to get these things that then we actually don't know when it's time to leave and we ignore a lot of the signs of things and I'd been with Nike for 13 and a half years and it was my dream at one point and then I just had to be honest I was like this isn't my dream anymore like I I love Nike.

58:55I always will. I think they're such an amazing brand. So many of my friends work there. You know, my best friend Joe is like, was my male lead, you know, like getting to do that with like your peers, so amazing. But I was, and I think for a long time, my fear of leaving Nike was, I was like, it's so much of who I am. Like people would be like, that's that Nike girl. That's that da da da. But I was like, I have a name. Like I'm my own person. And I think when I realized when I left, I was actually like, oh, so many of those things that I thought were about them weren't. They were about me. It's me.

59:29I'm pyro. I'm fiery. I love working out. I get to make people love working out. That's my power. It's actually not about them. They were just the logo on it. And we had amazing experiences. It changed my life, but it was time to go. It was time for the next adventure. It was time for the next experience. What was really crazy was without realizing the last day of my Nike contract was the same exact date as the last day that I left the company in New Zealand for Nike, like to go with Nike full time, 10 year cycle loop. Like that is so crazy without me realizing until it popped up later as like a reminder in my phone.

1:00:06I remember this photo came up and it was like my last day at the other company. And I was like, and it was like 10 years ago today. And I was like, that is so scary. Like without knowing, and I just felt it in my entire being. So I was near the end of my contract and this opportunity came up and, you know, I'd heard about Viore. They were on my radar. I'd just been seeing a lot of people. Kaya was obviously partnered with them by this point. She was coming into the gym all the time. And I was like, damn, Viore is actually kind of cute. And I'd be like, can I touch the material? You know, and then I actually met the founder and had a conversation with him.

1:00:37And that was, for me, the real turning point. I was like, he's amazing. Like Joe is incredible. He cares so much about the brand. And I felt really excited again. And I hadn't felt excited in a long time. And I was like, oh, well, yeah, this is the right move. This is a brand that sees me as the woman that I am now, not like the 23-year-old that they signed. And they are going to honor me at my today value. And we're going to build together. And it's really fun and exciting to work with brands that are in that moment, you know, where there's so much momentum, there's so much energy. And one of the biggest things for me was I said to him, I was like, what's one of your biggest goals?

1:01:12And he said, I want women to feel good in our product. And that for me is like the biggest thing is like, I just want women to feel good in their bodies. And I was like, perfect. Like that's going to work well for me, you know, like I, and I get to work with them to make their brand feel more performance or make it feel a little more like, like I am a tomboy. I'm trying to get in my feminine, uh, Bada Hoffman as well. And actually being with Viori has been a big part of that journey, you know, like their clothes are more feminine and it's been so fun. Like it's been really amazing. And I think the best thing has been like, this different identity and relationship with myself of being like, Oh, wow, like I was giving so much credit to that always being actually about Nike, but it was about me.

1:01:51It was always me. I think you still are. But like, I know you now. But like, when I was a fan, strictly, I thought you were always so much more than just the Nike girl. But it was such a big part of your identity. And I think a lot of people listening to this have things that feel a part of their identity. But it's time for them to go and no one's given them a sign. Like, what are those signs in your body when you are still in your Nike contract that you were just like, it's good, but something's off? I think for me, I was like, I'm not going to keep negotiating with you about my value. Like, I'm not a discount.

1:02:27Like, I'm one of the best in my field. And I respect myself enough to know that now and to stand firm on that, you know. So I think if you're in a situation where you maybe feel like you're always having to prove a point or like, you know, and I'm not saying that in a sense of not giving your job your all because I watch people all the time get complacent in their jobs. And complacency for me is one of the most unattractive traits in people. I've broken up with a lot of boyfriends over that. But I think if you take a second to sit back and be like, what is it that's bothering me? Is it the way that I don't feel like my skill or my work is respected?

1:03:02Or do I feel like I'm not challenged anymore? Do I feel like there isn't room for progression? Because for me, there wasn't anywhere else to go. I was at this role. I was like, there's nothing else to change here. That's it. So am I okay with staying here? I'm in the plateau now. And plateaus are fine for a certain amount of time. But I was like, I've got so much more and I felt like restricted. And I was like, I'm so ready to unleash and like really feel like a true partner again with a brand and not just an accessory. And so I would just ask yourself some of those questions being like, how do I feel when I think about going to work and how do I feel about the next six months or the next 12 months?

1:03:38Like, do I feel excited? Do I feel motivated? Do I see a future here? Do I, like, what do I really want? Like, get very honest with yourself. Also pay attention to like, what's happening in the body. Like a lot of the time we'll be feeling tightness, you know, it's like in the, I know for me, it's in the chest. I'm not breathing that well. I'm like, you know, you're almost fighting the inevitable sometimes of like, just taking in a big breath and being like, oh, you know, and like I will forever love Nike, but I feel so happy. I'm so happy for you. I think I said something in my post when I was leaving.

1:04:12I was like, just know that like if someone's telling you that you're less, like I will always be here telling you that you're more because you should always believe that you're more. You should have that fight for yourself. Can we talk about the more? Yeah. so so you don't have to confirm or deny but there was rumors that your deal with viore was valued around two million dollars blushing when people started speaking about the size of your deal did it impact the way that people treated you yeah i think that brands came correct like even other brands i think yeah um and i think for me like i would say to people i love you know whenever brands would be like, it's not personal, it's just business.

1:04:57And this was my time to be like, it's not personal, it's just business. But it was also personal. Like, you know, I was just like, this is about me. It's for me. This is for my future. I work so hard. I think people don't realize like the way that my day is structured, like I get up at five so I can do work on my laptop before I go train clients from seven to 12 in the gym. Then I come home. Then I start my other jobs of running my online platform and my protein powder and any other brand partnerships on. I'll probably work on that from like one till eight or maybe sometimes later. And whilst I'm in the gym with clients, probably at least three things have gone wrong on something.

1:05:33Like sometimes I'll quickly see something on my phone because I'm not one of those trainers that's on their phone while they're training people. And it'd be like your whole site's down. And I'll be like, oh, quick internal panic attack and being like, going to have to like fire off a quick slack message in the two minutes that I have to run to the bathroom and pee between my clients and then figure this out when I get home. So I was like, I am worth a lot of money. I'm really good at my job. My people skills are amazing. I make people feel good about themselves and believe in themselves. And it's time that I started acting like I deserved it at this point in my career.

1:06:07Have there been any cons for you to disclose a number of that magnitude while you've been so honest in the market? I think what was funny was like I was on a Zoom call and I get this text from one of my friends and she'd screenshot the email with the subject line and I was like and she was like go off queen and I was like wait what and then like all these texts started coming through and I was like still on the zoom call and I was like oh my gosh and then I call my dad like New Zealanders don't talk about money we're very like I'm sure you've heard of like tall poppy syndrome and stuff and like people you don't speak about anything and I was like I think I'm gonna have a panic attack like no one could know that and he goes isn't that everything that you went to Hoffman about is like your value and like all these things that you were working on.

1:06:51And like, he's like, I get it. That's also jarring and feels personal and whatever. But like, is there still a part of you that believes you're not worth that? I think that's what you're panicking about. It's like people having an opinion about that and having discourse. People are always going to have discourse about anything. And I think it's been nice because I think if people have a problem with anything to do with someone's worth, I'm like, that's fine. but I'm like I don't sit around like I'm such a cheerleader for people I'm always like yes like go off like my favorite sport is hyping people up like that's why my clients love me that's why my friends love me and it's not gaslighting it's truly like I believe in people and I want people to do the best and I'm always happy for people when they get things that I know they deserve so like that's my mentality on it so if you don't like it okay if you want to spend your energy like bitching about it but like yeah now that you feel like there's been a probably a little bit of breathing room where you're like i'm a startup founder i'm training these most photographed women in the entire world and i finally have this breathing room with this brand like what is like the next thing for you that would make you feel alive again i think it would be probably having more time for pyro and made of because i have these two incredible companies that I'm like, oh, they could just be amazing ideas if I never give them like the full attention.

1:08:15Like I've always made everything else a priority over them, like Nike clients, all these things, even though I make more money from both those businesses than I do from either of those other things. So it's like, oh, what would happen if I really put my attention and focus on these two incredible companies, you know, and having like, even being able to have Pyro, my own online fitness platform was a fight. Nike had digital exclusivity over me for years. So imagine knowing that around 98 % of their audience in their training app were only in your programs, but you don't get paid any extra for that.

1:08:45It's a one-time fee that we all got paid for our programs. We all got paid for the same, whatever. I might be their highest paid trainer, but you're not paying for digital exclusivity. The landscape has changed. Everyone is starting their own platforms and they've got people that aren't even good trainers making mega dollars off this. And like this is also you're limiting my creativity, my expertise and my freedom in this sense. So I'm like, OK, I fought so hard to be able to have pyro. And so it's going to be really shameful if I don't like go for it, you know. So it's like I've been leaning more into pyro, been leaning more into made of and like building those companies because I truly think, yes, while they're brands and I'm selling a service or a product, I made those because I care about how women feel.

1:09:25and I watch brands shortchange in powders all the time or like put out workouts that use so much toxic language about your body. Like if you ever do a pyro workout, the number of times you will hear me be like, talk about your beautiful body and like, you can do it. And like, come on, like we're doing this and this, you know, I'm not calling you my loves and my angels. And I'm like, I'm talking to you with maybe a tiny bit of tough love and like realistic, but like people have said before, sometimes they're like, I don't know what she was going through during this one, but this was like a sermon or whatever.

1:09:53And I'm like, yeah, it's hard sometimes. And like, but I believe in you and like, I want you to be your best self and I want you to win. And so I think whilst I have these brands that obviously make money, like they're also about like hopefully empowering people to be better in themselves. So what would make me really happy would be like seeing those two like truly get the proper attention from me and like continue to like skyrocket. You talked a little bit about femininity and masculinity, something that you're working on. Does the way that you dress really affect that? I think so. I'm really fortunate.

1:10:25Christine Santanera is one of my very close friends and almost like a mentor to me. And she is so chic. I'm not sure if anyone's worn wardrobe NYC. I'm sure you have. And she's also had amazing collections with Hailey Bieber. And Christine is so amazing because she knows me so well and gets me so well. She'd be like, just maybe you're just going to put this on. It'll be like a double layer, like mesh, like lace tight bodysuit. And I was like, no. And she's like, it's going to look amazing on you. And then I'll put it on. I'm like, oh my God, I feel hot. in this, but I don't feel overly girly. Like I think I used to mistake femininity with like girliness and like pink and things.

1:11:01But I was like, actually, it's about, I think it's more of like a divine feeling in yourself and what that feels like. Like I love a mini skirt with a high boot and a big blazer. And that to me still feels a little bit like that slightly mask femme dressing. But it's funny whenever I pop out in a dress, if I have to go to someone's wedding people always like kg you need to wear a dress way more but somewhere lodged in my brain this like tomboy like still is like no i can't wear a dress you know it's been actually really fun i think with the viore stuff is to be a little more playful with some of the outfits like double layering some of the cute little camis instead of wearing like a big oversized t-shirt with little shorts and how i would often dress with nike but i think femininity is an important relationship with yourself because i think sometimes at a deep layer it's about like do you feel beautiful like I also feel beautiful in really baggy sweatpants love but cool when I wear like a tight baby tee with it you know I'm like oh I did both I can be on the fringe here I don't have to be wearing my full baggy set you know oversized everything like my friends used to joke they're like craziest tiny body hiding under all that material body dysmorphia has been a huge part of that for me and like getting more confident with my body and getting more confident with myself.

1:12:14And that's been, I will say, when I kind of came into a better value recognition with myself, I didn't realize actually how much that would change how I felt about my body at the same time. Like sometimes you don't realize like the way that all these things are like intermingling with each other. So like nothing makes me happier than when I see a woman feel really good about themselves. Like, you know, when someone walks down the street, you're like, damn, go get it. Like that. I love that. And that's never been me. And I'm like working my way there. But like Nothing means more to me than when people are like, damn, you just feel really good.

1:12:45You seem happy and you seem vibrant. How has that affected your dating life now that you're in this totally new headspace? Listen, I have a little acronym. It's not Hot, Smart, Rich. Hot, Smart, Rich is Hot, Tall, Foreign. That's my toxic trait. I have this thing for these six, five guys. And there is absolutely no reason for it. Tall and toxic, I like to say. I'm sure there's some really nice tall guys out there. I have not made great dating choices in the past. And similar to how I didn't maybe have value with myself in the workplace, I didn't have the right value with myself in relationships.

1:13:23Like I've always been the breadwinner. I have always been the real anchor in the relationship. But I always stay way too long. And I'm not sure why. Like this bizarre level of patience. And, you know, so that's something I'm really learning to not do now and just observe things early on. I don't date in LA at present. Like if you are hot, tall, foreign, nice, kind, semi-successful, like holler. But even if you're not tall, that's fine. But like, I think it's kind of hard sometimes like in LA. I'm not sure like how you met your husband, but yeah, I think at the moment, like I really decided last year was like all about self evolution.

1:14:00Like I knew I had to leave Nike. I knew I was going to do this new thing. I knew I needed to freeze my eggs. And I really wanted that year to be about like cleanup for myself so that then when I would maybe next like get into dating or like and I've gone on some dates and stuff and that that's been like a fun experiment to like see how I felt and being like really showing up as myself from the first date like that's something that I think is really cool about your 30s you know you know yourself so much more I used to be like man I miss being 26 and I was so driven and I saw this and that and I was like yeah but I'm a little more informed now you know and I'm probably protecting my energy a little bit more.

1:14:35And I think your 30s, like I have a lot of friends that are older than me. And it's stunning to watch them go through their late 30s and then into their 40s. And I think women just continue to evolve and become more beautiful. And I think it's about owning your voice and like owning yourself. And yeah, just just having more of that confidence shining through in so many different ways. So the dating is not going well at the moment. It's not going. But yeah, we're optimistic for the future. I feel like though you're in the right headspace for it. Like I just think until you really come to terms with like your own worth and your own sense of value it's hard to date someone because you're just trying to be liked by them yes and i was like again the negotiating with self thing like there was so many things like in my past relationship where i was like god that's so off brand and i would like still stick around he was hot um but that doesn't mean everything i also am someone that is like obsessed with their friends like i ride and die for my friends like you know i the group chat is like just like a thread through my entire being and i love my friends so much so like i don't feel lonely i'm also like busy all the time with work so sometimes it's hard to gauge you know i'm like okay but i but this was the first year i don't know what happened i was home in new zealand and i was like i kept getting this bizarre very strong feeling i was like oh i think i'm gonna meet someone next year so who knows keel you have to come on for round two yeah yeah maybe i come on i'm like oh babe oh my rock i rock um okay we have to do some rapid fire what is the last thing you put on your credit card a range rover

1:16:10what color it's black with the brown interior and has it arrived yes is it here no i have i'm dropping my other car off today it's very hot smart rich to have two cars oh my god i'm obsessed of that. Okay. Would you rather do calories and food or drinks? Food. I was gonna say I drink a lot of drinks. Like I drink a lot of protein and broth and matcha and but food. Do you drink alcohol? Yeah, but I haven't been for the last four months because I like stopped three months before freezing my eggs. And like, listen, I love a spicy mug, but I can drink a sumac chili Ghia and kind of get the same vibe.

1:16:42And like, I'm paid to be on in the morning. So you know, special occasions. love that am or pm workout am for cardio pm for strength oh i like that okay lymphatic drainage or deep tissue massage for recovery lymphatic drainage yeah red light therapy or foam rolling damn i'm obsessed with both i do both every day um foam rolling people need to do it more okay i mean but red light therapy for the skin so good coffee or matcha matcha cold plunge or sauna cold plunge oh i was not expecting that one i hate wait i'm the opposite i hate a cold plan oh i love it i'll stay in there for like 15 minutes that's how i know you're toxic i'm still working on that part what is your favorite wellness brand that isn't yours rocky's matcha oh i haven't tried that it's the best matcha okay who is your favorite comfort creator?

1:17:42Rory to the rescue. It's like a cat rescue account. Oh my god I love you. I'm obsessed with cats and I like comment on all this stuff and donate. Wait you're so cute. Okay last one curious to you also. If you could title this season of your life what would it be called? Burn 2.0. I like that. Everything's better everything's hotter. Wait HSR burn 2.0. I'm going to start to do this program when I'm traveling please you must yeah because like I do like a workout workout yeah so I struggle with the online programs a little bit because I just don't feel like I'm lifting enough is it like heavy weights yeah you'll like this one because you get strength sweat and sculpt all in one program so like you get a lot of good strength you get micro doses of cardio and then you get like really hardcore sculpt so it's really fun like people are loving it okay I'm gonna be doing that one I'm gonna set your routine up in this nice little home gym that I peeped please okay Kirstie got so where can people find you You can find me on Instagram at Kirstie Godso.

1:18:41And yeah. And what can Agisar help you with right now? My femininity. No, but like, are you hiring? Yeah. No, I'm not. But if you want to work out with me, you can work out on at Pyro Sport is my fitness platform. And if you want to drink the best quality protein powder, it is at Made Of. Can't wait. Thank you so much for coming on. I had the best time talking to you. Thank you, babe. I'm so proud of you. I'm so inspired by you, honestly. I had chilled a lot throughout the episode, and that's a really good barometer for me. Okay, I love that. So thank you for coming on. Bye, guys.

1:19:36Kirsty Godso:identity theft guaranteed, and gets your money back with up to$3 million in coverage. I'm so relieved. No problem. I'll be with you every step of the way. One in four was a fraud-paying American. Not anymore. Save up to 40 % your first year. Visit lifelock.com slash podcast. Terms apply.