Afleveringen
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In this episode I give you some tough love and discuss 5 uncomfortable truths stopping you from making progress in your fitness or weight loss journey.
It might not be what you want to hear, but it will definitely be what you NEED to hear.
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This episode is a Q&A style episode where I go over my best road trip snacks and easy, quick protein options when you're on the go, how to mentally deal with weight fluctuations on the scale, and the issues with using body fat % calculators to measure progress.
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Zijn er afleveringen die ontbreken?
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It's important to realize in your fitness, health, or fat loss journey that one day of being "off track" will never make or break your results.
But on the other hand, having this mentality TOO often can be damaging if you let "just one day" happen too often.
In this episode I touch on this difficult topic, and how to find the balance between the two.
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This episode is a Q&A style episode where I give my initial honest thoughts and go on a rant about Ozempic, explain how to use maintenance days in a fat loss phase to improve your results, cover how often you should be lifting weights to change your body, & how to improve your "bad" cholesterol levels.
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A huge mistake people make traveling or on vacation is because they aren't able to track their food, will have somewhat limited food choices, or they're unable to workout - they think continuing to make or maintain progress will be next to impossible.
That couldn't be farther from the truth.
In this episode I'm diving into how I actually LOST about 5 pounds on a week long vacation without tracking my food or working out.
After listening to this episode you'll have a few simple and easy to implement strategies to use the next time you're away from home but wanting to still make progress.
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This episode is a Q&A style episode where I cover a variety of topics including how to use "maintenance days" within your fat loss phase for better fat loss, tips for reaching your step targets, how to deal with salt cravings, should you use plant vs. whey protein powders, my thoughts on greens supplements, and should you "eat back" calories burned from exercise according to your smart watch.
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For most people, the "holidays" feel like the hardest time of the year to stay on track & make progress.
But it doesn't have to feel that way.
So far I've actually lose some body fat this holiday season, and many of my 1-on-1 clients have too.
In this episode I go over the mindset tips and strategies that you need enjoy the amazing food at this time of year while also building the dream body you want.
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Way to many people make the mistake of trying to lose 20, 30, or 50+ pounds by grinding through their diet for the next 6-12+ months straight.
Doing so is a recipe for disaster, weight re-gain, and never reaching the goal you're striving for.
In this episode I talk about how properly using maintenance phases in your fat loss journey can be so helpful, and give you my "tree chopping" analogy so you can understand it fully.
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In this episode I'm dive into how to manage pain & how to progress during workouts, how to stay on track with food when traveling, and go on a rant and give you a "wake up call" about not having "time" to focus on your health & fitness goals.
Be sure to share this episode with a family member, friend, or on your IG or FB stories so someone else who needs help can find it!
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Most people freak out when they see the scale bump up by a couple of pounds in one day - do you?
If so, this one's for you.
In this episode I tell a story of how I lost 10 pounds in less than a week, and how I gained it all back in just a few hours.
After listening to this episode, you'll realize the scale weight, at least short term changes, probably don't mean what you think they mean in terms of body fat loss or gain.
Be sure to share this episode with a family member, friend, or on your IG or FB stories so someone else who needs help can find it!
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In this episode I'm diving into how to improve your morning workouts if you always have low energy first thing in the morning, how to split up workout sessions if you run short on time, some non-meat based protein options, and also give you a reminder about the importance of setting a realistic timeline for achieving results.
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With the holidays quickly approaching, you might still not be happy where you are with your health, body composition, and fat loss goals.
You're motivated to get started, but aren't sure if it's even worth it at this point given the time of year and are debating on waiting until January 1st to get going.
In this episode I give my honest thoughts on if starting your fitness or fat loss journey now is a good time or not, and what I would do if I was in your shoes.
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You might think that just because you're "working hard" that that alone will guarantee you start to see results - but that's not always the case.
In this episode I'm diving into and giving you some tough love on why just simply working hard doesn't necessarily mean you're going to make progress, because you might not be doing the RIGHT things.
Or maybe you are doing the right things, but just not consistently enough.
Be sure to share this episode with a family member, friend, or on your IG or FB stories so someone else who needs help can find it!
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In this episode I'm diving into strategies to manage hunger in your fat loss phases, how low to drop calories when switching to a fat loss phase, & how to use maintenance days within your fat loss week for more flexibility in life while still seeing results.
Be sure to share this episode with a family member, friend, or on your IG or FB stories so someone else who needs help can find it!
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You've probably been told that taking progress pictures to track progress is much more useful than using the scale.
Heck, you've probably heard me even say this at some point.
BUT, there's a method and system to taking progress pictures and using it to track progress - and a lot of people are going about it all WRONG.
In this episode I'm diving into how I use progress pictures to analyze my clients results, and how you can use them the RIGHT way to track changes in your journey, and how to avoid using them the WRONG way that can completely sabotage your mindset and results.
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Far too often when I talk to people trying to lose weight, they end up making one of two big mistakes.
One, they end up focusing on the wrong variables that they think are important - things like sugar, what time of day they're eating, what specific foods, etc and end up completely ignoring the things that matter the most.
Or two, they end up focusing on the right things, but ADD ON too many variables that don't matter - then overwhelming themselves.
In this episode I'm diving into the 3 big things to focus on to lose weight for good. That way you can spend MORE time on what matters and less time and stress on things that don't.
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This episode is a Q&A style episode where I dive into how to progress in your exercises week to week, what is diet fatigue and how to avoid it when trying to lose body fat, how many reps you should be doing per set, and more.
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The ultimate goal of any diet or fat loss phase should be to maintain as much weight loss as possible long term.
With that being said, did you know that it's impossible to completely maintain your new low bodyweight after you finish a diet or fat loss phase? Even if you don't gain any body fat back?
In this episode I'm diving into why seeing some weight gain on the scale after a diet is normal, and how much weight gain to expect before you start sounding the alarms in fear of losing all of your progress.
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This episode is a Q&A style episode where I dive into how to accurately measure progress in your fitness / fat loss journey, why I take my clients through a "priming phase" before starting a fat loss phase, and also the differences in fat loss eating a low carb vs. a high carb diet.
Be sure to share this episode with a family member, friend, or on your IG or FB stories so someone else who needs help can find it!
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In this episode I'm breaking down why the "all or nothing" mindset with weight loss is completely flawed, and how I teach my 1-On-1 clients how to overcome it once and for all.
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