How Do You Set a

Boundary and Keep It?

Ep. 53 ft. Launa Jae McClung

“Whenever we’re chronically stressed we show up half-assed in other aspects of our life.”

Launa Jae McClung

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Bio

Launa Jae is a certified personal trainer, Crossfit coach, Fitness Nutrition Specialist, and founder of LVLX Wellness.

Over the last 8 years, in the nutrition industry, she’s tried everything from cutting out carbs to meal replacement shakes/liquid diets to the Paleo Diet, and the only nutritional method that has ever given me peace of mind was learning how to eat FLEXIBLY. Learning how to PRACTICE MODERATION -flexible dieting- has remained the single, most valuable tool in body composition preservation and fat loss for her over the years.

Launa works with her clients on how to feel comfortable in their own skin, finding a way that they can eat for life, and sustain results long-term!

Show Notes

How do Cheez-Its fit into a healthy diet? Well, Launa Jae McClung will tell you all about that on today’s episode with Lesley Logan. They cover getting out of autopilot mode, listening to what your body wants, how to set boundaries – and best of all, how to keep them.

If you have any comments or questions about the Be It pod shoot us a message at [email protected]. Or leave a comment below!

And as always, if you’re enjoying the show please share it with someone who you think would enjoy it as well. It is your continued support that will help us continue to help others. Thank you so much! Never miss another show by subscribing at LesleyLogan.co/subscribe.

In this episode you will learn about:

  • One of the things that hold us back from showing up fully in life is the amount of brain space we give to what we can’t have.
  • The binge, guilt, shame, self-worth cycle based on the confusion of conflicting diet advice
  • “Listening” to what your body wants
  • Getting out of “automation” mode
  • Slow down, eat, assess – detach from screens whenever you’re eating
  • Setting boundaries, respecting them so you have the space throughout the day to do what you need to do
  • What is CrossFit? What is a “Murph”?

References/Links:

Transcript

INTRODUCTION

Lesley Logan
Hey babe, how are you? Welcome to the Be It Till You See It podcast. I’m so happy you’re here. Thank you for continuing to listen and download all these episodes and share your takeaways. It’s just really fun for me to see all of them. Umm I wake up in the morning, I look at my – well not right away. But like when I get to my social media I look at the different DMs from y’all and it just brightens my day to see what parts of the podcast are inspiring you. So thank you so much. This is your first time, welcome, hello, I’m Lesley Logan. This is the Be It Till You See It podcast where we are going to help you take messy action and create boundaries that help prioritize yourself, first because that’s how you do anything on this planet. And, my guest today actually is going to truly help you see that it’s okay to be imperfect and to work on boundaries and it doesn’t come naturally for everyone, including her. And, so I think that for those of you who think of yourself as a people pleaser or struggle to umm to maintain and uphold boundaries you’re really going to love this. She is a nutritionist and CrossFit coach among many other things. She really found her way into her business and her job and career through figuring things out and like asking questions. And I think that that is so important I wanted to say to you, you know a lot of people are like, “How did you become a Pilates teacher?” I was honestly like scratching an itch, I really just wanted to, I wanted to feel… I wanted to connect to myself more and I was feeling really lost in my life and umm my friend invited me to a class and I felt things in my body never felt before and I wanted to feel those again and so I just kept going and kept going and then you know I was like, “Oh maybe I…” someone was then like, “You should teach us” and I was like, “Okay” you know and I kind of just fell down this path that brought me to where I am here talking with you. And and I think you know when you’re feeling a little stuck or when you’re wondering like, “What is it I’m supposed to be doing?” Honestly, what do you like doing? What is what is your curiosity moment. That’s really going to help dictate what you, what you’re going to do. It’s okay to do something that no one else has done in your life, in your family before that you haven’t seen before. I know it sounds weird and scary. But umm if if I could if I could take anything out of this episode that it’s like sitting with me as I talk to you, I really do think umm that you’ll get that out of it. So whether or not you’re interested in nutrition information or what the hell a Murph is, which you’re gonna find out. There are some awesome, awesome gems in here and Launa is … you’re you are going to laugh out loud. I seriously can’t wait for Brad to listen to this episode. And pull out some of the quote cards because I don’t know that we have enough days in a week to put all of her quote … quotes on a card they’re just so good. We’ll have to save them for a round up of awesome quotes (Lesley laughs) for a holiday episode or some like that. So anyways, I’m gonna stop talking so that I can bring on Launa McClung right after this message.

Lesley Logan
Welcome to the Be It Till You See It podcast where we talk about taking messy action, knowing that perfect is boring. I’m Lesley Logan, Pilates instructor and business fitness coach. I’ve trained thousands of people around the world and the number one thing I see stopping people from achieving anything is self doubt. My friends, action brings clarity and it’s the antidote to fear. Each week, my guests will bring Bold, Executable, Intrinsic and Targeted steps that you can use to put yourself first and Be It Till You See It. It’s a practice, not a perfect. Let’s get started.

EPISODE

Lesley Logan 3:46
Welcome back to the podcast. Be It Till You See It listeners, oh my gosh. Okay, so this woman I, it’s really funny. My husband was in a mastermind that I made him sign up for because I was too busy. (Launa laughs) And somehow and that he ended up in a different mastermind and he would just leave a sound on and I would hear this girl and this other girl who’s also on the podcast, Amber Shaw, chatting away about clubhouse and all the things and I just wanted to be in on the conversation so badly. Have you ever heard I mean like if you’re listening I’m sure you’ve like been at a coffee shop and you hear like, “I know things. I can talk with this. (Launa laughs) These people are awesome.” Anyways, I never got to until, till I kicked him out of his mastermind and I joined myself and day one met this woman in… were we in Austin, Launa? (Launa: Yeah.) Austin? Yeah. And we had just so much fun. So Launa McClung, thank you so much for being here. You are a guest today. You are such an amazing force and I can’t wait to share with our listeners. Can you tell everyone a little bit who you are? What you’re rockin’ these days?

Launa McClung 4:47
Yeah. Well, thanks for having me. My name is Launa. I am in the Dallas area and I am basically stumbled upon nutrition and fitness coaching through a bunch of trial and error. You name it I’ve done it from Herbalife to Keto, to Paleo to “don’t eat carbs, carbs are bad for you,” to “don’t eat fat, fat’s bad for you,” and I thought there was just so much confusion in the space and got so tired of seeing my athletes bust their ass in the gym over and over and over and not seeing any of the results pay off, so I was like, “You know what? I’m gonna find a solution.” So fast forward about 10 years and here we are, I’m a flexible nutrition coach that help, that helps people dial in fat loss through counting macros and then learning how to sustainably build a plate to keep the fat loss at bay long after they’re done working with me. So, it’s about education, action, and implementation and that’s how I found Lesley. (Launa and Lesley laughs)

Lesley Logan 5:49
Yeah. So that’s like I mean I think that’s like really wholistic because you know, I definitely am a child who was born in the 80s, so elder-millennial everything was nonfat, every … (Lesley laughs) and then those 100 calorie packs so that I would just have multiple of … (Lesley laughs)

Launa McClung 6:07
Those Chips Ahoy little cookies?

Lesley Logan 6:08
And what I what I love that you share there is like there was just so much information out there that’s like about restriction, restriction, don’t have, don’t have, keep it away from yourself. And what what I have come to learn and hanging out with a bunch of trainers and nutritionists I was like, “(A) what a macro is and (B) that it’s about having all the macros represented on your plate” (Lesley laughs). (Launa: Right). And so it’s really freeing and I and I really want to make sure our listeners hear that because I do think that one of the things that hold us back from showing up fully in life is the amount of brain space we give to what we can’t have. (Launa: Yes …) So, how do you how how did that help like affect you like all the things you did like no carbs and then no fat and all these things like, what was going on in your life when you were like, “I’m restricted from these things,” were you like, did you feel happy? Or did it feel like free and like what was that?

Launa McClung 6:56
No way dude. I was miserable because you think about like all of the information on a daily that we take in and write between social media, the TV, like if I have to watch one more news special with us nutrition coach come on and tell you this new fad diet like I mean, it’s exhausting. And for me personally, I got to the point where carbs are bad, don’t eat carbs, fat is bad, don’t eat fat, eat salads they’re healthy and then at the end of the day, you’re just so frustrated and exhausted that you honestly just say fuck it, excuse my French …

Lesley Logan 7:32
No, you can speak and you can say it. (Lesley laughs)

Launa McClung 7:34
Oh, I was like I don’t know if I need to edit um, but just totally binge because you’re so tired you have so much information coming in. And then the next day you feel guilt, shame, you attach your self worth to something as simple as putting food in your mouth and then you make a sweeping declaration to overhaul your life and it’s like extremes… the pendulum swinging from one way to another and life isn’t lived like that like a pandemic may or may not happen like you may get locked in quarantine with a bunch of Cheez-its and stuff like that. So, I think the extremes from, “I can’t have this. I can’t have this,” like I mean think of any 13 year old girl, right? When you were growing up like boy crazy and your parents are like, “Don’t date him!” you’re gonna be like, “Babe. Hold up…” (Lesley laughs) And so giving yourself the freedom through exposing yourself in moderation to foods so that the diet industry, whatever week you’re tuning in on as deemed bad or taboo, and allowing yourself to be able to trust yourself in those situations. And actually taking a step back and being like, “Alright, cool. Am I eating out of habit? Am I satisfied? Like what’s going on with me?” Because I think the more that we take in information, and we’re consistently looking outside of ourselves, our inner voice and like, intuition almost gets muted. And that’s a miserable place to live. And I think …

Lesley Logan 9:06
100%. Oh my God, there’s so much good stuff in here. I’m sorry. I like I just (Launa: No you’re good) you are you are you are correct. Like we love you. Like whatever day you tune in it’s like, such a it’s like it’s true. You could like switch from different topics. And they’re like all saying different things. It’s like, “What am I supposed to do?” So what do you what would you tell someone to be asking for themselves? Because you said some things on there that I think are really like, “Am I satisfied?” Like how often are we actually asking ourselves that at any part of our life? Like, “Am I satisfied?” So what are some of those questions that you ask or you have your clients ask that helps them get to listen to themselves and like maybe hear what their body wants?

Launa McClung 9:48
Yeah, um, so I really think it’s important. I mean, whether it’s like, like humans live their lives on automation. Like if you think about how many times throughout the day, you’re just an autopilot. Look like, “Okay, cool, wake up, I’m going to go get the coffee, I got to take the dog out. I know it’s time to eat, but oh shit, I got busy. And now it’s 11am and I haven’t eaten and everything like that.” So the first thing I have my clients do is to get out of the automation mode, right? Because whenever you’re just putting your head down, and you’re on autopilot, like, there’s no other sensory type of info that can come in. And so one of the things I have them do is totally detached from screens whenever they’re eating, that allows a little bit of quiet, a little bit of stillness. And it doesn’t have to be like, I mean, we we live in America, not like a third world country, right? Like, you don’t have to hurry up and eat your food before somebody else eats it. (Lesley: Right) And, so I just tell my clients to slow down, eat and assess like, “Alright, cool.” We did a lot of this during quarantine last year, when everything shut down, like one of my loves of my life is Cheez-Its. And I’m like, “Alright, cool” (Lesley laughs) you know, I’m not gonna sit on the couch with a whole box and just mindlessly eat as I watch
90 Day Fiancé, or whatever’s on TV, you know what I mean? I’m gonna pour a little bit step away, eat, asked myself, “Am I satisfied?” If the answer’s “No,” cool, let me go but get a little bit more. If the answer is “Yes,” then I don’t need any more. And then I just built trust with myself. And so doing those little things in the comfort of your own home, give your like, it gives you the freedom and the empowerment so that when you’re in social situations, you don’t have to be fearful around food, because eating something you’re going to do for the rest of your life. (Lesley: Right) And so I think, in the comfort of your own home, being able to get clinical with it and be like, “Alright, cool. Am I eating because I’m starving? Am I dehydrated?” and trying to pay attention to all of these cues as to why your fork keeps coming to your mouth, or why you’re going back for a second or third, maybe it’s an emotional thing. Maybe it’s a habitual thing. Maybe you’re just totally shut out. And you’re doing it well. Like, like I said, like out of habit. And so having little tips and tricks and being able to identify like, “Hey, boyfriend just pissed me off, I want to go take a bath with a full chocolate cake,” or whatever it is, and being able to identify those things … (Lesley laughs)

Lesley Logan 12:22
I wish I had a chocolate cake when I got dumped, that one (Lesley laughs) and a bathtub, that would have been way better than what I did. (Lesley laughs) (Launa: It’s a whole new low, you know what I mean?) Yeah, you know, I like that you mentioned taking the screens away because I do think again, that’s just more input from outside of us, like distracting our brain and like not letting us pay attention what we’re doing. I am I have a book on the dining room table now so that when I sit down for breakfast, and I sit down for lunch, I just pick it up and read instead of like, looking at my social media and commenting back people it’s like, “No, this is my pause time.” (Launa: Yeah) And it’s actually really great because I have some habit habits like with the way I eat and of course I’m just like, I love sugar. I think it’s just like, my sto… my gut’s like, “Ooh, you can bring us more of that.” Anyways, I but I do I remember a nutritionist saying like, “The primary foods are actually like play, rest.” There’s a couple others in there that are like stutter like self care. It’s like all these things before you eat. Like, if I’m craving sugar, “Did I get him play?” Like, “Did I go out and do anything? Did I get on a swing? Did I do … Am I tired?” Like sometimes we’re … eating because we’re tired. And I think really paying attention to our body’s means really makes us be more present. And that will be a domino effect, not just with what you’re eating, but also like how you work out. So you also you you’re a CrossFit coach. What … So, first of all that that scares the hell out of me. (Lesley and Launa laughs) So what, what, how did that how did that even happen? Like, what made you go and try it out? Like, what was the impetus for that?

Launa McClung 14:03
Oh, gosh, you know, I think about it. So, I had friends that for lack of a better term, like drank the Kool-Aid and they’re like, “Launa you should try it.” And I’m like, like, you know, how if you know nothing about the science or whatever, and you’re just kind of fearful of it and you’re coming from a place of fear, like, you’re automatically going to talk shit. And so I was like, “No, I don’t want to get bulky. I don’t want to look like a dude.” And I’m like, like, in retrospect, I’m like, that’s so hard and take so many years. So, I was like, “No, no, no.” And then I was a collegiate volleyball player. So, I have that competitive like, need and me and so I really just got talked into going to a class and I fell in love. I was like, “Oh my God,” like it’s me versus me, I can go to a class and like, as an entrepreneur, it’s really hard. Sometimes to like, I mean, you’re creating programs, you’re creating different offers, you’re creating landing pages, and it’s so much creative capacity that sometimes you just need to be told what to do. (Lesley: Yeah) And I … (Lesley: Oh yeah that’s why I go to gym.) Yeah, if I pull into the parking lot, and I have my friends like talking shit to me, like, “Hey, you missed your workout. Where are you?” I know that in an hour, I’m going to get a warm up, I’m going to get some lifting in and I’m going to get my ass kicked. And I’m going to have a cooldown along with some mobility tools. And then an hour it’s done, I can shut my brain off. And, so I really liked that aspect of it, being told what to do. (Lesley: Yeah) And the community with it was great. I mean, you’re not dying on the floor by yourself. There’s like 10 other bodies … (Lesley laughs)

Lesley Logan 15:49
Yeah and no, I … that’s how I got into Pilates. I my friend invited me and I’m like, again, totally knocked it and dissed it. I’m like, “That’s that infomercial BS. It’s not… and it can’t do all the things it says it’s gonna do.” But then I like went to a class and I fell in love with it. And it’s true. It’s like, I was like, “Oh, I get a full body workout,” I get a little bit of burn, but the soreness isn’t there the next day, cuz I only did 10 reps or less. (Lesley laughs) You know, (Launa: Yeah) so like, I can be told what to do, I can work my whole self out, and I feel taller and stronger. And, and, and there’s something to that, but I it’s so funny how, like, we diss what we, our body actually needs like, we’re like, “No, I’m gonna reject that I actually,” (Lesley laughs)

Launa McClung 16:30
Yeah. And I mean, I’ll be totally honest, like, I’m 32. So the older I get like, the more I realize, like, it’s not fitting for me to be productive, and to show up for my clients and in my business if I spend 40 minutes after a workout laying on the floor, wanting to crawl back into my mother’s womb, like that takes a lot out of your central nervous system (Lesley laughs) It takes a lot out of your brain function and everything like that. So, so it’s important, just as like someone in the nutrition and fitness space to be able to recognize that and like, “Alright, cool. Maybe I won’t do a metcon and want to meet my maker today. Like maybe I need to conserve some of my energy for X, Y, and Z.” And I think energy management is huge, especially as we get older, whether it comes to fitness, nutrition, professional aspects, everything like that. And so again, it comes back to the self auditing and really prioritizing, “Alright, cool. What needs to get done today? What can I do today?” Maybe it doesn’t look like a full production of a hero workout, or doing Murph, or whatever it is, but I know I need to get some movement in so I don’t sit on my couch and get balls-deep in a box of Cheez-Its. It’s like, what, what needs …

Lesley Logan 17:45
What’s the balance there?

Launa McClung 17:48
Where does my energy need go? So, I work with my clients a lot, whether it’s fitness or nutrition, on setting boundaries, respecting them. And so that way you have the space throughout the day for the things that you need to do.

Lesley Logan 18:00
So, I love that two things. Oh, three, actually. One, don’t don’t let me forget about your boundaries. But the thing is, can you tell people what Murph is because I just heard what Murph is from you. And it’s kind of crazy, and there’s part of me that’s super competitive and wants to do it. So, (Launa: Yeah) tell people what Murph is so that they’re like me going, “Huh? Maybe?” … (Lesley laughs)

Launa McClung 18:24
Okay. So Murph, is the cool thing about CrossFit is it’s a global fitness ideology, right? It’s the only type of fitness that is scientifically backed as far as power output with a formula. Um, and so you could go, you could go to, I was gonna say Afghanistan, but no, um, you can go to China tomorrow and drop into a CrossFit gym and be like, “Hey, what’s your Murph time?” so it’s the signature hero workouts that are an honor a fallen service members. The CrossFit community does it every Memorial Day. So, it’s an honor of this crazy dude who came up with this workout and lost his life in the line of action. So, it’s a tribute workout. But it’s four time, it starts off with a mile run, then you do 100 pull ups, 200 push ups, 300 air squats, and then finish with a mile run. And your goal or your score is four time and the prescribed diversion for men is to do it in a 20 pound weight vest and for women to do it on 14 pounds. Um …

Lesley Logan 18:24
Oh my God, I was just thinking about doing it. And just in general with a Thera band (Launa: Yeah) for the pull up situation and like (Launa: Yeah) I was like, “How can I make this work for me?” and now you’re just like, “You got to put a weight vest on” and I’m like, “Wow” …

Launa McClung 19:27
So there’s a bunch of different modifications for new people obviously, like I mean, not high volume reps. And if you’re not conditioned to do that volume, people will do a half Murph for maybe like a partner Murph and partition the reps…

Lesley Logan 19:54
Oh, so fun. We could … I would partner Murph, my dad (Launa: Yeah) and I are doing partner workouts and it’s fun. He takes a (Launa: Yeah) break … I got break. (Lesley laughs)

Launa McClung 20:02
… Instead of all the pull ups, you could do ring rows, I mean any type of pulling motion for lat activation, things like that. A lot of people break up the meat and bones of the workout as far as the 100, 200, 300 into like 20 rounds of 5 10 15. So you can partition the reps however you want. It’s more so this is like the old crossfitter and mean, but I like to think of it as … part… of completion grade, like you can partition it however you want. The goal is to just get it done, it’s not about you, or the pain, you’re gonna feel, which you will probably be sore for two to three days after. But it’s it’s a cool type of community workout that everyone does.

Lesley Logan 20:44
Super cool. Okay, so I love that you said you’re 32 and as I get older, because I definitely got the eyes rolled when I would do that and at 38. (Lesley laughs) Um, I have been really interested in just really paying attention to my body and one of our guests, Jenn Pike, y’all can check out on the episodes that was she was talking about like, “Cyclical awareness and the days we can go harder.” And so she turned me on to this app. And it actually syncs your workouts with your cycle. So when I open up the app in the morning, it tells me, “You can go higher intensity for these next seven days,” or it’s like, “Oh, for the next three days, low intensity or focus on precision” and so (A) I can do Pilates everyday which is super fun because I can just go harder or I can or I cannot which is really lovely but it lets me know like, “Oh you know maybe today I sounds like a go harder.” I’ll hit the peloton and all do this harder amrap or whatever workout maybe I’ll do a Murph if it lines up with my cycle. And then on these other days, like, “You know, it’s okay if I just go for a dog walk” like that’s my body is saying that’s okay. So, I highly recommend that. So, I want to go back to boundaries. I think this is where people totally screw up Being It Till They See It because they do not have boundaries. They don’t enforce them and so they have high hopes for themselves. They get listened to a podcast like this. They’re like, “Yes, boundaries,” or some sort of inspiration and then that life happens. So, what are your, how do people? How do you get people to like, put a boundary in place and then keep it? Like, what are your tips there?

Launa McClung 22:18
Hmm. To be totally honest, I struggled with this for the longest time. I totally forgot what my enneagram or whatever that is …

Lesley Logan 22:27
No, I haven’t done that. I keep thinking I’m going to do that. And it’s like, I’ll probably forget what it is. It’s like, I don’t even remember my sign. So it’s okay. (Lesley laughs)

Launa McClung 22:33
I was like a seven. I don’t know, anyway, I’ll tell you about myself. I’m a giver, and I get energy from pouring in other people. And, I found myself over the past 15 years, like basically, my whole adult life is I would give and give and give and give and then be too exhausted to get shit done, then I would feel a lot of guilt and shame and just want to sleep all day. And it wasn’t until I hired my first coach, business coach that she was like, “Look, you have to have time for you.” And so I think with me, initially setting boundaries, it felt really sticky. And I felt like a selfish bitch. And I just I felt guilty for it. Because like, “Oh, well why can’t I answer a DM?” Like, “Why can’t, I console my friend at Monday at two o’clock when she needs me,” but it’s like, “Okay, well what do I need?” And whether it’s fitness nutrition, professional, with your spouse, whatever, if you don’t have those boundaries and those schedule like, “Hey, this is Me time,” so that you can take care of yourself, you’re going to show up for other people’s a half assed version of yourself. I always tell my clients like, “Make sure you’re good and you can use your whole ass and whatever you do, because if you just exhaust yourself, your kids are gonna get a quarter-ass version, your spouse is going to get another quarter-ass, your job is going to get another quarter-ass and now you’re feeling like shit because everyone’s pissed off at you. You’re about to lose your job. And now you have nothing left.” (Lesley: Yeah) Um, maybe that’s a little extreme. But …

Lesley Logan 24:09
Ish, and no, like, I think that that’s definitely a spiral that has happened to many people or many listeners, you know, they know something that’s happened to and it’s like, “Yeah, you know, so that that will that could be you,” like, … you know, it’s kind of like when the spiral happens it’s really wide and so it doesn’t feel like it’s a big deal. It’s like, “Oh, I’m good” because it’s like you know you’re on the bigger ring. But then as it goes down, it’s faster and it gains more momentum. And so the the slippery slope is pretty huge there.

Launa McClung 24:19
Yeah. And then like for me, whenever I found myself in like the really small slippery slope, it would manifest in my body is sickness, like ex… total exhaustion, zero sex drive, irritability, like having… being pissed off because I have to go to the grocery store to spend so much money on medication like just laid out for 48 hours, when really, if I just paid attention and set boundaries to those warning signs my body was giving, I wouldn’t be in this position, you know, and I think just being able to kind of audit and recognize your tendencies and then playing to your strengths of like, “Alright, cool. Maybe I’ll set a timer.” And that’s one of the things that I give all of my clients, at some point in the duration of working together … I give them selfish homework for a week, like one thing a day, whether it’s, you go get a manicure, you drive home, you get home and you sit in your car for dead silence for 15 minutes. I don’t care what anyone says. That is a whole vibe in and of itself. I even had one client that locked herself in the bath… bathroom, told her kids, she was taking a shit and drew a bubble bath and just chilled out. (Lesley laughs) And I think it’s really important because whenever we’re chronically stressed, again, that goes back to showing up half-assed and other aspects of your life.

Lesley Logan 25:59
Oh, 100%. I have a friend who would like DM me from the bathroom. She’s like, “I’ve got a glass of wine and a chocolate bar, and I’m just sitting on the toilet seat and I’m just …” (Lesley laughs) (Launa: I know) Like, “I’m not going to the bathroom, don’t worry, but my kids won’t bother me if I’m in here.” (Lesley and Launa laughs)

Launa McClung 26:14
Yeah. Yeah and I mean, boundaries.

Lesley Logan 26:17
Yeah. Yeah. So so I guess like when you were first putting these boundaries in place, like finally starting to do it? What was like the first boundary, you know, because like you can just go, “Okay, I’m gonna put a boundary here here.” You can just go all in like it’s you gotta like, you know, baby step it, so like, what was the first boundary put in place and how did you like, how did you help yourself enforce it?

Launa McClung 26:40
I think the first as an entrepreneur, like speaking of screen times, we live off of our phones, and it’s our job to be accessible to our clients to interact with people, connection is our MO. (Lesley: Yeah) And so for me, the first thing, I was like, “Alright, how can I reverse engineer this?” And so it was, “Okay, well, if I was working at the doctor’s office, or wherever, I’d work a nine to five.” And so when it’s couch time, and you’re like sitting with your spouse, you know, it’s really easy to just respond to this and respond to that. So, I tell my clients Monday through Friday, nine to five, they get me in Voxer, and everything like that, if it’s the weekend, I have to have a weekends, too. And so the first thing I did to kind of reinforce that any nutrition audit or discovery calls that I did with potential clients, I was like, “Hey, you have voxer access to me Monday through Friday, nine to five.” So they knew what the deal was whenever they came in. And the more I started saying that, the more I was like, “Hey, Launa.” Like, “Remember Launa? This is your boundary, like you said it” and so …

Lesley Logan 27:52
That’s Be It Till You See It right there. (Launa laughs) You’re like, “Okay, these are my hours.” I’m gonna tell them “these are my hours” and every time I (Launa: Yeah) tell them “these are my hours.” I am literally like, look like put another little level on my boundary wall (Lesley laughs) (Launa: Yeah) around me. I love that.

Launa McClung 28:09
Yeah, and so one of the things I do is whenever I’m out, like whenever working hours are done, I turned my phone off of ring. So, if I get a notification it doesn’t annoy me. And a lot of the times Brandi makes fun of me, my girlfriend makes fun of me all of the time because I’m like, “Where’s my phone?” On nights and weekends, I’m like, “Where’d it go? Oh God, where’s my phone? (Lesley laughs) I gotta I gotta do this” and she’s like, “Huh?” Or like even my friends know like, “Hey, Launa is not working.” And I think it’s for people in our space it’s weird because a lot of people’s downtime is their phone. And for us that’s work time and so my friends know that you know like when we’re like this weekend we’re going to the pool and hanging out like, “Launa is not playing music from her phone. She’s not ordering the doordash like it’s (Lesley: Yeah) good luck finding it” and so for me I would kind of have to hide it from myself until I got comfortable in like, “Hey, this doesn’t have to be done right this instant world is not gonna end if I don’t respond in five minutes” like, “I’m important but I’m not that important” like …

Lesley Logan 29:18
Right, we’re not the president they tell, “It’s gonna be okay. It’s just gonna be okay” … I wouldn’t know if anyone knows this. I know that there’s apps that like turn off like social media on your computer for a certain time but I actually want certain apps to turn on and off. So like, you know like my messenger on Facebook. I would love for that to turn off on my days off. I would … you know like because I’m you know, I it’s you’re so right, like connection is our currency basically, it’s absolutely what I market to every … OPC it’s like you get connection and community I’m in there, but (Launa: Yeah) I can’t be in there every day. And that community is in Facebook, which is also where my mom wants to apparently like, she likes to tag me and things I was like … “I love you mom but if you could text me because I don’t want to be on social media on the weekend,” (Lesley laughs) (Launa: Yeah) you know, so um I guess I wish there was like an app that we could like you know just plug in our schedule like these are the times you can send me notifications on these days. (Lesley laughs) Right?

Launa McClung 29:24
I know. Maybe like I mean, if anybody’s listening to this and has that creative genius to create that …

Lesley Logan 30:24
Yeah. I think there’s money in that.

Launa McClung 30:26
Lesley Logan and Laura McClung, we came up with that…

Lesley Logan 30:28
Yeah, yeah, we’ll be we’ll be affiliates for that. And (Launa: Yeah) I mean, there’s just a lot of a lot of everyone’s make, using their phone for money now and I think that that is going to be a thing that people are gonna have to do. This is um, I just really think this is a lot of fun because, basically, you know, it’s whether or not anybody wants to pay attention to their nutrition or their workouts, whatever your thing is, like the what I love that you’ve been saying this whole time is like, really, is paying attention to what you need first. Giving yourself that thing protecting that so that you can do all these other things that you want to do” and I think that’s really really cool. Okay, so obviously everyone’s obsessed you have some really fun little (Launa laughs) jokes in there. I really “meet your maker” might be my the first time that’s ever happened on this podcast. Where can people (Launa: You’re welcome) (Lesley laughs) where can people find you, follow you, connect with you?

Launa McClung 31:21
Um, so on Instagram, my handle is Launa @launajae_, Facebook is Launa Jae. You can slide into my DM, snapchats Launa Jae basically Launa Jae, anything. Um …

Lesley Logan 31:37
Yeah. And she will respond to you between Monday and Friday, nine to five. (Lesley laughs)

Launa McClung 31:41
Exactly. And if it’s on the weekends, forget about it. (Launa laughs)

Lesley Logan 31:44
Yeah, we will make sure we have all of that in the show notes below. Because y’all are gonna screenshot this, you’re going to tag us and you’re going to share your takeaway, not just because it like gets the podcast out, which it does. And thank you for doing that. But also, you know, for people like Launa and I, it’s really we want to know what resonates with you, we want to know what’s like hitting it where you know, like, like, “Oh, yes, that,” because that helps us create more things that you want. Like that’s just what we do. So, everyone follow screenshot tag and let us know what your takeaway is. Okay. I ask every guest this, “What are your tips for being it till they see it? Like, what are some quick tips, hot tips, you know, as many as you want that help people prioritize themselves.

Launa McClung 32:31
I think the first one is, you’re going to feel fear no matter what it is. Um, so I would say “Fuck the fear, do it anyway,” you’re never going to feel ready, you’re never gonna feel like the conditions are perfect. But if you don’t take action, you’re going to be in the exact same spot 1, 2, 3, 10 years from now. So …

Lesley Logan 32:54
Yes, I love all of that. And I think we just came up with three shirts. (Lesley laughs)

Launa McClung 33:01
I can’t wait to wear it in LA. The second one as far as be it till you see it. Um, I would say kind of this is probably like a sub point from number one. But I think um, you have 100% survival rate of every situation, everything scary, everything big that you’ve ever been in. So, if you can count on one person in the entire world, to put your best interest in, like, front and foremost it’s you. So, if you’ve survived everything you’ve ever been through, you will survive this too. And, so if it’s up to you, you got really good odds. So, I would just remind yourself of that it even if you feel like an imposter, even if you’re like, “Oh, I don’t know if I can do it.” That’s just playing small and trying to hold you back. So just know you got 100% … (Lesley: I’m inspired) (Lesley laughs) … I needed to hear myself talk yesterday. (Launa and Lesley laughs)

Lesley Logan 34:05
I’ve been there. I’m like, “Wow, listen to me. I should have (Launa: Wow) I should have said that to myself yesterday.” (Launa: Did you hear that? I hope you do …) I mean, I think we all … are we all just like saying the things that we need to hear the most, you know, like (Lesley laughs)

Launa McClung 34:19
Probably. (Lesley: Yeah) And I’m like … and then the third thing I think for me personally, especially the past year and a half with everything going on, is reaching out and connecting with people who are going through the same shit as you. If it wasn’t for you, Lesley, Brad, Amber, Casey Jo, like, I would be a mental case right now and then obviously my coach. So, if you feel like you’re unequipped to do something on your own, find someone that you trust that you connect with that can help you through the trenches that’s been there before, whether it’s a friend, a colleague, a coach, um, and really just relying on that because you’re all gonna have shitty days. Like we’re all gonna go back to like crazy emotional women one time a month maybe two or three and I think it’s really important to have that community like I said like with CrossFit or with Pilates what got us to the class was being invited and having someone else there with you. And I think that’s really important for sustainability and consistency whether it’s fitness nutrition, entrepreneurship, anything.

Lesley Logan 35:27
I freakin’ love that. I do I we were, y’all when you’re listening to this it’s not the same day though we’ve … (Launa laughs) we’re recording this, just though that you know these things happen in the … in the past for me and but I I couldn’t sleep this last evening, like last night. So, I woke up and I must have woken up at like a REM like, because I was I was wide awake and cannot go back to sleep. And I did my sunset simulation lamp again, didn’t work. I did my sleepy time music didn’t work. I put on my McConna… McConaughey bedtime story. He could not put me to sleep, I listened to the whole thing. And then it was creating more and more anxiety. So actually just got up at like, 2:30 I was like, “Let’s just get up. We’ll work and if we … when we get tired, we’ll go and take a nap.” Right? And you were up texting me and I was walking like at 5am so two and a half hours later, I was walking my dogs and my dad’s like, “Why are you taking a picture?” and I’m like, “I’m showing this girl, (Launa laughs) what time it is here.” But what the point of the story is like, currently we’re both going through the same thing in our business and as many of our friends are, and it’s so important to have those people who are going through that because I was telling my dad what I was having to go through right before I was texting you. I was telling him everything he’s like, “Oh yeah, but you’ll do fine. You’ll just do fine. Hey, look at this. Oh, did you hear about … like all these things like on the sports,” and I’m like, “Oh, okay, got it.” So it’s just another there’s another blip on the radar. Not, not that he doesn’t care he just doesn’t understand (Launa: Yeah) it as a different thing than just any other day. And so you have to find people who are going through it, going through what you’re going through so you can be like, “Oh my God, I have a launch going on.” And I go, “Oh, when’s your date start like that.” (Launa: Yeah) So they know what all that entails or whatever it is, whatever your thing is, and so I love that one so much. I can’t wait to hear what Brad’s takeaways are. Y’all, as you know, we recap every episode so definitely stay tuned because it’s really fun for me to hear what Brad’s favorite one … (Launa and Lesley laughs)

Launa McClung 37:29
I cannot wait.

Lesley Logan 37:30
Oh yeah, he has to listen to all of these. (Lesley laughs) And and then we and we talk about it. So it’ll be really fun. I if you want to guess what it is we’ll, maybe, make it a competition. Launa, thank you for being a guest this week. Everyone, thank you for being a listener. We are rising up the ranks because of you. So keep the reviews and shares coming. Tell your friends to listen, it’s super, super important that’s like literally the best thing to do for a podcast is rate, review, and share it. Like basically that’s your currency for us, and helps us add value to other people. So thank you so much. And until next time, be it till you see it.

Lesley Logan
That’s all I’ve got for this episode of the Be It Till You See It podcast! One thing that would help both myself and future listeners is for you to rate this show and leave a review. And, follow or subscribe for free wherever you listen to podcasts. Also, make sure to introduce yourself over at the @be_it_pod on Instagram! I would love to know more about you. Share this episode with whoever you think needs to hear it. Help us help others to BE IT TILL YOU SEE IT. Have an awesome day!

Lesley Logan
‘Be It Till You See It’ is a production of ‘As The Crows Fly Media’.

Brad Crowell
It’s written, produced, filmed and recorded by your host, Lesley Logan and me, Brad Crowell.

Lesley Logan
Kevin and Bel at Disenyo handle all of our audio editing and some social media content.

Brad Crowell
Our theme music is by Ali at APEX Production Music. And our branding by designer and artist, Gianfranco Cioffi.

Lesley Logan
Special thanks to our designer Jaira Mandal for creating all of our visuals (which you can’t see because this is a podcast) and our digital producer, Jay Pedroso for editing all the video each week so you can.

Brad Crowell
And to Meridith Crowell for keeping us all on point and on time.

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