Episode 57: How Strength Training Transforms Confidence, Health, and Longevity with Special Guest Cheyanne Mills

Have you ever wondered how strength training could change your life? In this episode, Kayla sits down with fitness professional and cancer survivor Cheyanne Mills to talk about the transformative power of movement. From battling melanoma to championing the "muscle mommy" movement, Cheyanne shares her incredible journey and her passion for empowering women through fitness. 

In this episode, you'll hear: 

• How strength training boosts confidence, health, and longevity. 
• Why women should ditch cardio obsession and embrace heavy lifting. 
• Cheyanne’s inspiring story of healing and resilience after cancer. 

Whether you're new to fitness or a seasoned pro, Cheyanne’s message will inspire you to rethink what’s possible for your health and life. Don’t miss this empowering conversation!

Helpful Links:

Wesbite: https://ironcorewellness.glossgenius.com/

Social Media Handles

IG: @iron_core_wellness

FB: Iron Core Wellness

Thank you so much for joining me this week on today's episode. Be sure to follow me on IG @therapy.with.kayla

I love hearing about your insights and aha! moments from the show. 

About the Podcast Host
Kayla Nettleton is a licensed TX-based therapist, business owner, mom of 3, and marketing coach for therapists.

In her private practice, Kayla helps women break free from cycles of anxiety, perfectionism, and people-pleasing. Her holistic approach guides clients toward authentic, fulfilling lives by reconnecting with their intuition, setting boundaries, and building confidence.

Kayla also works with couples, especially parents balancing marriage and family. She offers both traditional couples therapy and focused intensives (6 to 18 hours) to help partners address key issues like communication, trust, and intimacy.

Through empathy and effective therapeutic tools, Kayla helps couples reconnect, thrive, and create healthier, more supportive relationships—benefiting the entire family. Her practice transforms self-doubt and disconnection into growth, healing, and lasting change.

Find Kayla on IG: @therapy.with.kayla

Find Kayla on TikTok: therapy.with.kayla

Find Kayla On YouTube: The Modern Mom's Roadmap to Balance Podcast

Email: kayla@kaylanettleton.com

Free Consultation: Schedule a Free 20 minute therapy consultation ...

Transcript

Kayla Nettleton: 1:02

Hello everyone. And welcome back to the modern mom's roadmap to balance podcast. I'm your host, Kayla Nettleton. And today my guest is Cheyenne Mills. She is a dedicated fitness professional and online coach with a passion for functional movement, strength training, and holistic wellbeing. With seven years of experience in the fitness industry, Cheyenne has honed a unique approach to strength training, helping countless clients achieve optimal movement, Injury recovery and building strength. She was born in San Angelo, Texas. Cheyenne was raised on her family's ranch in Del Rio, Texas. She was active in sports all through her life. This early exposure ignited a lifelong passion for fitness and wellness, understanding the human body. And pushing physical boundaries. Cheyenne began her journey in fitness at the age of 28. Later, she was diagnosed with stage three melanoma. At that point, she went back to her roots and dove into learning more about holistic wellbeing. Over the years, required certifications from SCW Mind Pump. NASM and Schwinn. This divers background has culminated in a training approach that has its specific qualities, holistic, evidence based and client centered. When she's not coaching, Cheyenne enjoys being outside with her family at Lake Amistad, swimming and fishing. Believing that movement is medicine, Cheyenne consistently obtains education on strength training techniques and regularly attends Fitness seminars for Cheyenne fitness is more than just a profession. It's a calling and at iron core wellness, she is committed to guiding each client on their unique journey towards strength, mobility, and holistic wellbeing. Welcome Cheyenne. Thank you so much for being here.

Cheyenne Mills: 2:58

Yes. Thanks for the invite. I'm looking forward to doing this.

Kayla Nettleton: 3:02

Yeah, I'm really excited because for one, I. I'm also someone who strength trains. I love lifting weights. It's like something I love. I've always kind of had an aversion to cardio.

Cheyenne Mills: 3:18

Skinny them's cardio money hard to get away from.

Kayla Nettleton: 3:22

And like strength training has just been a place where I can go and get this, like release that I need. And it's also been something that has really. Lifted up my confidence in myself and not just to lift heavy, but seeing how strong my body is and all of the things that it can do has changed my life. Yes.

Cheyenne Mills: 3:46

It's very empowering, especially for women. You know, we do a lot like working with children have house and moving furniture and cleaning the house. We have to have that mobility. We have to have that strength to pick up the kids or move the furniture or go get large animals, like the horses and the cows and the sheep and everything like I was raised with, like you had to handle large animals and things like that. So you couldn't, necessarily be a weenie when it came to stuff. Yes. And having muscles too, as a mom, and you talk about the confidence, it just reshapes your body. It reshapes your mind. It allows you to just feel better about yourself, especially after having so much harder, your body's not the same, you know? Like I honestly think my body's the best it's ever been even after having a baby recreated or rebuilt or I can make what I want with my body and I feel better now than I ever have and I think every woman should be So I think strength training is exactly what women need to be doing

Kayla Nettleton: 4:47

Yeah, and that's not even Talking about like the health benefits that women gain from strength training.

Cheyenne Mills: 4:54

Yes most women as we get older we density. It's not as good. We get frail, our testosterone, you know, a lot of people die from falling and breaking a hip. And as you get older, and you strength train, you put stress on those bones and it helps make them stronger. And you know, my whole goal is, is always laugh with my husband cause he's older than me. But I look forward to pushing him in his wheelchair because I get older. I will be changing my whole diapers and I don't ever want to be that kind of person. Like I'm already stubborn as it is and I'm already hardheaded as it is. I just don't want the help and strength training has really helped me stay and move better and feel better even with my cancer stuff. You know, like. I watched people pretty much deteriorate, you know, not once just tell me to eat better or move more or anything else. And from my cancer treatment that I was taking, I actually ended up with autoimmune arthritis, the tendonitis, whatever that crypto stuff is called. It's just so much, it's all rambled together most of the time. But the more I sat, the worse I felt. So, That's really what pushed me even harder to try to learn how to beat it. So there's a lot of new studies now coming out with the fact that muscle is for longevity and it's healthy quality that you have, the more chance you have at fighting cancer. So sign me up. I'm, I'm for it, you know? and even here, I don't know, about a couple months ago, maybe like three months ago when I went for my last PET scan, the doctor actually told me that because the Keytruda actually started attacking my heart and my lungs, I got to where I couldn't do anything like that. So I was having a hard time and he did tell me that was the only reason I didn't end up on a ventilator was because of my lifestyle, because I continue to strength train because I continue to eat. Food like my husband makes fun of me'cause I'm always reading labels, but a 10-year-old is now reading labels. So I'm, yeah, like cancer's not cool by any means, but there is a silver lining with it. And I think everything does happen for a reason and that is why I do love my job so much and getting women to get out and move.'cause there was a lot of women that I saw that just gave up. Mm-hmm And I felt like, give me five minutes and I'll help you. You know what I mean? Like being able to sit on a toilet or just go to the groceries. at one point I got to where I couldn't even turn the steering wheel because my arthritis was so bad in my hands. Wow. there might've been days I might've had some meltdowns and strapped myself to a barbell, but I got my workout done and that helped my mental health to trying to fight this because I really was not aware of actually how bad the cancer was till about six months ago. And Oh, my gosh. Like, what do you

Kayla Nettleton: 7:48

mean? You didn't realize how bad it was.

Cheyenne Mills: 7:51

Well, I got a, new PA and she was explaining to me, because I asked her, because this year I've had six other minor surgeries to have more spots removed off my skin. So I had the main melanoma that was down on one of my glutes. So I had that, and then I had to have that removed. And then My lymph nodes as well. So With all the different surgeries i'm up and down in my strength training So the other thing I have to deal with too is a lot of inflammation Well the eating cleaner and the whole foods just keeps the inflammation down. I don't do gluten anymore. being a ranch kid I was raised on the ranch with all the livestock and all the fresh meat and all the garden and all of that So My history actually just kind of came back around and it helped me a lot to move forward in that. I don't know if that makes any sense, but yes, that did help. No.

Kayla Nettleton: 8:39

Yeah. so are you saying like with this new PA, she's telling you like, well, This was a lot more serious than I think these other people describe this to you

Cheyenne Mills: 8:47

Yes, because the oncologist is like, all right, i'll see you in six months. Bye And then I asked her the other day because I had some minor surgeries here in the chest and I asked her I was like, so what's the likelihood of this coming back and she turns around She pats me on the shoulder and she was like, no, it's Not if it comes back, it's when it comes back and when it comes back, it's going to be either in the chest or in the brain and I was like, what, like, excuse me, I looked like, what do you mean when, like matter of time? And she's like, well, that's the kind of cancer that you do have, like talking about the different genes that I had and stuff like that, my body cannot produce the brakes to shut the cancer down. So if I get it, I get it. I shut down immediately. So the treatment that they actually gave me the Katrina, I would have to go in and take it again. But the first time around, I was actually only able to get four treatments instead of the 12th. So my body doesn't already like it.

Kayla Nettleton: 9:47

Okay.

Cheyenne Mills: 9:47

So that's when she was kind of like, well, we'll just have to kind of figure it out from there. And right now you're just going to look like Swiss cheese cause we're just going to have to just cut it off. So my preventative right now is just, Big chunks cut out and every two, every three months I'm going in for skin checks, they cut big chunks out. So I'm back up. So I'm in and out. Okay. So my strength has actually helped me keep a little bit of sanity is really what that's done. So that's, why I was not aware it was that bad.

Kayla Nettleton: 10:21

Yeah. Yeah. you thought like this was gone or like, I

Cheyenne Mills: 10:25

thought like, all right, cool. Next, like next chapter of my life. And she's like, no, And then she showed me all the different scans on my portal that I had no idea that I could do. But she's like, this one is hardened. And then the contributor treatment has actually hardened some of my lymph nodes. So my lymph. System is not working correctly. So not only did they cut half of it out on one side. The other side is hardened So I have a lot of swelling on one side and the other side I don't so I don't have a lot of circulation on one Side either so I have a lot of tingling in the fingers and stuff like that But she did say that with my lifestyle, I should be okay to move and be able to keep going So that had made it But better, but no, she was just like, yeah, it's coming back. We just don't know when.

Kayla Nettleton: 11:10

Oh my gosh. Yeah. And for those listening, you're like, what, what do you mean? Like you didn't know. so Cheyenne actually lives in the same town. I live with Del Rio, Texas. It's a rural town, Southwest Texas. We're on the border. There is not like the greatest medical care here. And a lot of the times our doctors are not very forthcoming with us. And like, they don't always give us all the information we need. And sometimes it's because we don't know the questions to ask. Yeah, it's exactly. Yeah. so this is unfortunately not like an unusual situation because of just where we are.

Cheyenne Mills: 11:46

And that's a lot of the thing too. Like when I went and got my certification, to work with hormones and things like that, like the bone pain, the tendonitis, I was like, there's days that my feet didn't work. So I was like, well, I've got three kids in the house. what am I going to do with that? You know? And They were young, you know, what was I supposed to do? Yell at'em from the bed, make them from the bed, you know? So I started all the hormones and things like that, and I had talked to the oncologist about it, and I was like, what do you want me to do with this? I've did the research here, like what do you think about trying this kind of treatment instead of loading me up on. What is that called? Prednisone? Yeah. I had to take the steroid one time because the top of my feet lost all of the circulation on the top. Okay. So the couture was attacking my feet and it put 15 pounds on me in five days and I was like, well, that's from my heart. Like, let's not do this anymore. What can we do to, you know, like a different treatment. So it actually reached pretty good havoc on my. Hormones like my testosterone and my estrogen so being in the fitness world You got to have the testosterone to build muscle So I knew there was something wrong and there was a lack of something in between there But I I had to educate myself to ask him the right questions. And even at that he's Right answers for me like he's like, okay. Well, let's talk about And I was like, well, that's not, that's not what I'm doing, just dealing

Kayla Nettleton: 13:08

with it

Cheyenne Mills: 13:09

for me, sir. Yes.

Kayla Nettleton: 13:11

And so let me take us a little bit back because I know I skipped over this question. I ask it to everybody, but I mean, even just taking all of that into consideration. what is your definition of a balanced life? you have a lot going on, right? And then you run your own business. what is balance look like for you?

Cheyenne Mills: 13:29

Balance for me, I would like my 5am alarm to go off and get up and go. I am big on eating at home So I kind of like my peace and quiet in the house before the kids get up and destroy You know my sanity but I'd like my breakfast go over my plans that I have like my programming with my clients and then Go in and have class at 6 and you know be done by lunch I like to have a little walk in between there, but I really think that For me, my people kind of keep me a little bit balanced, kind of bring me down from being all over the place and worrying about the other health stuff that I got going on.

Kayla Nettleton: 14:08

Okay. Yeah. Like, who are your people that keep you balanced?

Cheyenne Mills: 14:13

Well, of course my heathen boys that I'm raising, but my clients, of course, I love hanging out with them and stuff like that. You know, I spent quite a bit of time with them and me helping them helps me. So. working with them and helping them feel better about themselves and them being able to move better. I know what it feels like to not be able to do that. And just to see them do better for themselves makes me feel better too. So it's kind of like a therapy for me, therapy session for them and therapy session for me.

Kayla Nettleton: 14:45

Yeah. Well, yeah. And I think a lot of times we sometimes forget that balance isn't just our own job to do. Sometimes we have to rely on other people to help us. Live this life that we're wanting to create for ourself.

Cheyenne Mills: 15:01

Yes, yes, exactly. I know the fitness world isn't about making a bunch of money. I mean, I guess there are trainers that do do that, but at the end of the day, I do this because I enjoy what I do and I love I'm a nerd. I just love the information you can learn, you know, like how your body works and what you can do with it. You know, of course I'm not going to be out there running 500 miles every day because I did that and they drop us off at the high bridge and tell us to run back to town. there's other ways to move better and feel better. And working with them has really helped me move forward in my life and keep my sanity a little bit. So that's kind of more of a balanced life for me.

Kayla Nettleton: 15:42

Well, that's good. and part of also what I was hearing you, because this is not always the case for every trainer is you had said, I, I know what it's like to not be able to do what my clients can't do. So you have like some empathy, whereas there's sometimes there's trainers who they really don't know what it's like to have a body that looks different or to have some kind of. something that is blocking them from doing a certain movement. But you have this empathy that maybe other coaches don't.

Cheyenne Mills: 16:12

Yes. like I said, When I had my big surgery, I mean, they cut half of my butt cheek off. So for me to do squats, you know, they took a big old chunk like this and had to, just for me to even sit. And then on the flip side my hip flexor and my groin area, I had more stitches. They removed all the lip nodes on that side. So for me to even sit in a chair or sit on a bike or even to walk, it was pulling stitches and then it took. And then my body does not like stitches. So it was trying to come out and spit them out. So I was Trying not to get infections on a regular basis. then on top of that, like once I started the treatments, I couldn't even get out of a chair because my body hurt so bad. So I was getting, it from all kinds of sides. I do have clients that come in and they can't do certain things. And I understand, like, I know, you know, I mean, I had a few meltdowns and actually built me a gym when all of this happened. He built me a gym in his garage and I had me a few meltdowns because I am very strong headed and I'm going to do it myself. So that was really hard. There for a little while, but the strength training brought it all back together for me too. That was my little bit of a balance in life in that.

Kayla Nettleton: 17:27

Okay. Yeah. Like finally being able to build back. Yes, it's a place where you could train again.

Cheyenne Mills: 17:35

Mm hmm.

Kayla Nettleton: 17:35

Yes.

Cheyenne Mills: 17:36

Cause I told my husband one day, I was like, therapy is just too expensive to pay for every day. Gym membership's cheaper.

Kayla Nettleton: 17:45

Everyday therapy, I would not recommend. Yeah, that, could rack up a pretty, nice bill. Yeah. Yeah.

Cheyenne Mills: 17:53

You already think I'm expensive now? Like, let's try something else with this.

Kayla Nettleton: 18:01

I know there's a lot of women who shy away from strength training because they think that they're going to look manly.

Cheyenne Mills: 18:10

Yes. Uh, I, I would like that. One point in time, like, but I didn't know any better. Right. So genetically our bodies are not designed to be made like that. Like women with these big old sexy delts in an upper body that like, I mean, decades of constant work to build those, you know, like ladies with cool shoulders and stuff. You know, it's the testosterone and I wish women would get out of that and just go get stronger because they're never going to look like that unless you're on gear. You're on steroids, perfect every day and you're on a bodybuilding regimen for the rest of your life. And I think that this whole muscle mommy movement that's going on. I think that's great because I think that women have been so stuck in a box, like, Oh, eat the least amount of food that you can eat. Like it's be little and be unseen. And that's, I'm not about, I want you to be strong. I want you to be able to hold your own ground. Even like with my clients, that's what I tell my women all the time. Like, girl, we're going to eat in this place. Like we're going to eat that like,

Kayla Nettleton: 19:23

yeah.

Cheyenne Mills: 19:24

Yeah. There are the amino acids in beef, you know, like we need that. Our body needs that. So this whole muscle mommy movement that's going on is really good because I think it's empowering a lot of women to to step out of that comfort zone. Go pick up those dumbbells. And I don't mean like those twos and fives, but if you start there, that's okay. But to go pick these in those eighties, there is nothing like when I see another mom that's out there picking up heavy stuff. I'm like, My husband don't even look at the dudes. I know, but look what she's doing. It's the fact that she's here in her mental space and she's killing it. Like she's crushing it, picking up those big weights. I mean, that's hard. That's hard enough to get to the gym and then to go pick up something like that. Like, yeah. Get it Like, I fucking get it. I'm here for it. Oh yeah. I feel bad for women too, you know, like they want that toned look. Mm-hmm Well, the way you get the toned looked is picking up the heavy stuff. Yeah. It is dead lift. It's the squats. It is the bench presses. and it's eating protein. And it's eating food. Yeah. And you nourish our body, you know? Mm-hmm I have some clients right now that are breastfeeding. They four or 5, 000 calories a day. And they're like, Oh, I've never felt this good in my life. I was like, food, let's go.

Kayla Nettleton: 20:42

Yeah. Yeah. You need to eat more food,

Cheyenne Mills: 20:46

good quality, whole food. And it's hard because we have been, I don't what the word is, but we have all been pushed to fit this little bitty box, like I said. And stay at the box. I'm like, why can't we have a voice? Why can't we eat better? Why can't we take care of ourselves? We do our hair and our nails. Like why can't we eat better? You know, why can't the gym and have a gym membership? Like why can't we do that? Why can't we have that 45 minutes to ourselves? We do everything else for everybody else we should have that time for ourselves as well. So definitely here for the muscle mommy movement and it's a little bit bigger and it's okay to look strong That's what I keep Cause they do tell me that like, well, I don't want to look all manly. I'm like, no girl, you don't look strong. I want to mess with you is what that's going.

Kayla Nettleton: 21:32

Yeah. Yeah. It's like, you're not going to look like a man because you're not, yeah,

Cheyenne Mills: 21:37

yeah. We're not, God didn't create us that way. he did not give us that extra testosterone. Yes, we do have it, but not like a man. Now genetics do play a role, but you're like, I mean, you, sometimes you do see some women with some big shoulders and some big muscles like that. A lot of that's genetic too. So yeah, but that's decades. I'm going to be honest. That's a lot of work to put into get something like that.

Kayla Nettleton: 22:02

Yes. Yes. And that's another thing I think. That women need to realize too, this is not an overnight thing.

Cheyenne Mills: 22:10

No,

Kayla Nettleton: 22:10

it's consistent work. And if you do want, to see your muscles that are this, what toned, right? Like that look, it takes years. the progression is not as quick as like people who are just doing cardio and starving themselves. Yeah. Yeah,

Cheyenne Mills: 22:30

I used to weigh when I first started my little fitness journey, in high school, I played ball. So I was already an athlete, like state playoffs, basketball, track, cross country, volleyball, showing livestock, working out the ranch. I already moved. I already did everything, but when I started with my cardio bunny life Eat as little as possible to be a skin. I did it. I weighed a hundred and thirty five pounds. I am 5'8 and Yeah I weigh a hundred and seventy pounds now. Do I have some little extra fluff in there? Absolutely But now what I don't do is If I don't judge myself, I'm not mean to myself, like I used to be, I am like, I'll go play with the boys in the gym. That ain't no problem. I will pick up that heavy. I got away from the cardio because not only was it a mental thing for me, I started looking at everything. It needed to be perfect. So my mental health wasn't there, you know, And I was sleeping, like I'd go to gym class, right? I go do my group exercise class for an hour of cardio. Then I'd go 35 more minutes on the cycling class. Like it was back to back to cardio levels were up over here. Skyrocketing, you know, like, Oh yeah. You know, like, no, we don't need to be doing that. And it's a while to learn that, but that's when I got into the personal training cause I just felt horrible, my body hurt. I didn't, my hair was falling out. I was malnourished is honestly what it was. And I was, so I was like, there's gotta be a better way for me to do this. Right. So when I started educating myself on it and then when this whole muscle mommy craze came around, I was like, Oh, this is perfect. Like, so I'm not, I didn't like it. It just made me feel better about myself that I'm like, Oh, okay. So I am supposed to eat food and I am supposed to. Cause I do feel better when I do that way. Cause at the end of the day, the muscles, the longevity. So the better quality muscle mass you have from strength training, the better you're going to handle that arthritis. It's going to handle those like diabetes and all of that. You know, the bone density, was it sarcopenia and all of that fun stuff, It helps get rid of, not get rid of, but it helps slow that down.

Kayla Nettleton: 24:43

Yeah. Well, one thing that I hate hearing people, like people who are maybe just not on the same journey is like, Oh, we'll just wait to your. No 30 or just wait till you're 40 or what? Right. It's like, Oh, we'll just wait till the next like, no, I am doing

Cheyenne Mills: 24:58

this. Yeah, I started to get to 40. Like you're losing it as you're getting to 40. Yeah. Losing that muscle mass and especially women because of the testosterone, it is so much harder to put that muscle mass on. I know there's a whole big fancy percentage with it. but you do as you age, your muscle mass drops and your bone density drops. That's like I said, that's why your hips break. that's why everything goes. South literally because it can't hold itself up, you know, like we talked about posture and we're always crunched over and stuff like that Yeah, same thing, you know when we go down here like then we end up with heart problems and it crushes It just you can't breathe, right? So That's when I get into movement is medicine like walking women underestimate the power of walking like just cause I walk You don't have to go and die and do 500 miles of cardio or like, you really don't I was guilty. I did not know any better till I started paying attention to my body and starting to learn what was okay for me. And then I started watching other people. Then I started educating myself. And that's honestly, why like the personal training, that's why I started doing that was from sitting in those rooms, watching everybody else essentially die, you know, rooms. I was like, well, I don't want to be another statistic. I don't want to, you know, like that. So. I'm really glad women are starting to figure it out and start picking heavy stuff. It makes my, Oh yeah,

Kayla Nettleton: 26:22

yeah. And there's such a difference between being able to prove to yourself that you can do something versus criticizing yourself into doing something. And I feel like a lot of the cardio stuff can get really dangerous in that. It's like, Oh, well, if you can't do this and your X, Y, and Z, or you're not dedicated enough, or you just need to be able to do 500 of burpees or whatever.

Cheyenne Mills: 26:47

Yes. And I see that. I see that a lot. And at the end of the day, that's not good for your mental health either. You know, like, don't be mean to yourself. That's what I tell my clients. And even like with my, meal plans and working with, cause I have a nutritionist and a chef that I train and work with my studio. She's great. She's fabulous. And she has helped me with other women to teach women that. You can eat those things and not have to go die for five hours on a cardio machine. And I just feel like if you eat like shit, you have to go do five, 500 calories on a cardio machine. You have to. I'm like, well, why do you have to punish yourself for eating good? And I don't think women should have to do that. And I know men do it, but not, like we do it.

27:31

Yeah.

Cheyenne Mills: 27:31

Like, I think we have. Women have been made to fit into, like I said, that little box and that perfect skin. Oh, so you're like, like, girl, I got some, like when asked me, I'm like, I got it and I'm okay with it. And it took me a long time to get there because what I had to learn to do is change the mindset on it. Right. I might not be as cute and lean as I used to be, but I'm much stronger and I can definitely hold my own now as before. Cardio class and sleep for two days. Like I do 30 minutes strength training and I'm ready to conquer the world. Of course I like the squats and of course I like the deadlifts. Those are my favorite ones, but I do like that military press, you know, like when you got that big 45 pound bar and you're picking that bar up over your head, that's the most empowered, like. How many women can do that? You know, like that's great. Cause at the end of the day, like I think about it, cause my husband made fun of me one time. He's like, why do you feel that? I was like, what if I got to throw my kid off the roof or on push him somewhere up and over. Cause we're always at the lake, like we're on the boat. Or I'm in the water and I gotta put him up on the boat. Oh

Kayla Nettleton: 28:39

yeah.

Cheyenne Mills: 28:40

Mm-hmm Fell in, had to get in and get him out. You know, what if I gotta do something like that? He weighs a good 80 pounds, I gotta be able to throw feed sacks. Uhhuh, I got horses, rabbits, I gotta be able to throw feed sacks, you know? and I, for some ungodly reason, I got five dogs too. So,

Kayla Nettleton: 28:57

those, those are, those

Cheyenne Mills: 28:58

50 pound bags can get heavy. Yeah. A hundred pounds. 50 pounds. Yeah. Yeah, you know, so strength training. Yes. It's like, my confidence is there. My husband always makes fun of me too, because he's like, you know, you could be nice. Like, you don't have to look like you're mad at the world or just be like that all the time. I was like, why don't me? And then somebody showed me a picture and I was like, Oh, maybe I do, but it's just the confidence that you build from strength training. you just feel better about yourself and you can hold your own and you can set boundaries and I feel like world we need boundaries because people take advantage of people all the time and for a woman to say no like I think they should because I had before I married my husband now I have was in a marriage that was abusive and he beat me and I didn't know how to say no I didn't know how to do that. And so that's where a lot of The whole working out really helped me is it taught me to hold my own and set the boundaries and feel better about myself. And I think that's good for women to do too, because

30:03

yeah,

Cheyenne Mills: 30:04

you're made to fit in this box and be frail. And I don't think that's our box anymore. And I think we need to go somewhere.

Kayla Nettleton: 30:10

Absolutely. I'm here for that. Yeah. Well, thank you so much, Cheyenne, for taking the time to come on the show and be a guest. But if someone's listening and they're like, Oh, I want to work with her or like, I want to get into her world. what is the best way to like get in contact with you or get into your world?

Cheyenne Mills: 30:28

So I do have a Facebook and I do have an Instagram. It is iron core wellness. And then I do have my own personal one, but if you can find me on those, you can message me. I'll talk to you. If you need help on any nutrition, you need help on workouts. I offer any of that. Like I said, if you are here in Del Rio, I do have my own wellness studio. It is private. So that just means I'm the only trainer in there. I do have some machines. I am a lot more, I'm not going to say old school, but I do like the more free weights. So I'm not like with all the machines. I do have the bench. I've got the squat racks and things like that. But yeah, you can hit me up on Facebook, Instagram, any of those on there. And I do have online services. So anywhere. I can help you. Whatever. I can write your workouts. even if you don't, even if you just have like a quick question about sleeping or muscle mass or what I should be eating or what pro how much protein I should be eating message me. I'm not a gatekeeper. I want everybody to feel good and I want everybody to know. That they can feel good. So anywhere on social media would be good with me. Okay. Awesome.

Kayla Nettleton: 31:30

And then we'll definitely link those up in the show notes. So if you're like wanting to get with her, just look in the show notes, it'll be there. Yes.

Cheyenne Mills: 31:38

Yes.

Kayla Nettleton: 31:39

Yeah. Well, thank you again. And I hope you have a great rest of your week.

Cheyenne Mills: 31:43

Yes, ma'am. I hope you do. And I hope you have a great Thanksgiving. Thank you. Yes, ma'am.