Rigid Meal Plans versus Flexible Dieting (IIFYM) What is better for me: flexible dieting or a meal plan for weight loss? Today I’m going to give you some information on two approaches to weight loss along with their pros and cons. I’ll be talking about the IIFYM diet (if it fits your macros) versus a rigid meal plan for weight loss. We’ll also dive into a study comparing the results of weight loss and gained fat free mass among participants doing either the IIFYM diet or the rigid meal plan. Tune in to be equipped with the knowledge to make a sound decision on how you approach your dieting phase while keeping in mind the important of weight maintenance.

Resources:
Conlin, L. A., Aguilar, D. T., Rogers, G. E., & Campbell, B. I. (2021). Flexible vs. rigid dieting in resistance-trained individuals seeking to optimize their physiques: A randomized controlled trial. Journal of the International Society of Sports Nutrition volume 18, Article number: 52. Flexible vs. rigid dieting in resistance-trained individuals seeking to optimize their physiques: A randomized controlled trial | Journal of the International Society of Sports Nutrition | Full Text (biomedcentral.com)

Website: https://www.bridges2barbells.com/plans

How can I be confident regardless of my weight? Building confidence and self-esteem regardless of body weight is not an easy task if you’ve believed lies about who you are for most of your life. Those who rely on the size and shape of their body to give them confidence have a much deeper psychological issue that needs to be addressed. From people-pleasing anxiety to the fear of being rejected, women will often see that there is no other option to control those things other than to lose weight. Well, I’m here today to tell you that it does not have to be like that. Being thin is not a strength… but you do have inherent and learned strengths that contribute to your well-being and confidence.

Today, I want you to know that you can be confident regardless of your weight which means that when you do decide to eat healthy and exercise, you are doing it from a place of body acceptance and gratitude versus a place of self-hatred. Tune in to be encouraged and empowered in building your confidence regardless of your weight!

Resources:

Book: Heffner, M. & Follette, V. (2010). Acceptance and commitment therapy for body image dissatisfaction: A practitioner’s guide to using mindfulness, acceptance, and values-based behavior change strategies (Professional).

Enneagram Test:

https://www.truity.com/test/enneagram-personality-test?ppcga=fixed&msclkid=078fe50a354011c29b4f844b1f0c36aa&utm_source=bing&utm_medium=cpc&utm_campaign=Bing%20-%20US%20-%20Enneagram%20-%20SN&utm_term=enneagram%20test&utm_content=Bing%20-%20Enneagram

1:1 Coaching: https://www.bridges2barbells.com/plans

Food Addiction Help: Why do I binge eat? What causes binge eating? Do I have a binge eating disorder? Today, I’m going to talk about junk food addiction, symptoms of food addiction, and binge eating causes to help you identify the reason behind why you and so many other people are experiencing food obsession. Eating disorders and addictions do not pop up out of the blue! There is typically an underlying cause behind that food addiction. This requires some soul-searching and an awareness of something that may be missing in your life. There could be an unmet need, trauma, lack of connectedness, and many other psychological needs that puts a person at risk for an eating disorder or food addiction. Being at risk makes you vulnerable to the already addictive like qualities of highly processed foods and the social environment that endorses them. Tune in today to understand what causes this addiction and what is missing in what we think we know about addiction.

Resources:

TedX Talk: https://www.youtube.com/watch?v=PY9DcIMGxMs&t=1s

1 on 1 coaching with Jess: https://www.bridges2barbells.com/plans

When is it time to take a stand for our Christian faith? What does it look like to stand for truth? What does the Bible have to say about the courage it takes to oppose the masses and be firm in our faith? Every day is an opportunity to serve the Lord and take a stand for our beliefs and biblical truth. We live out the truth of God through our words and deeds. But there are certain situations and predicaments we face that leave us feeling confused and uncertain on whether to stand up for our faith and what that looks like. Today, I’m talking about the importance of following Jesus’ footsteps and what standing for truth looks like based on his life. I’m also talking about Daniel and moments where he submitted to authority versus moments he did not back down from his beliefs. I hope this episode encourages you to stand up for truth on the issues that matter. Tune in and hear my thoughts on what it means to take a stand!

Today’s episode addresses questions I’ve been personally getting about natural immunity vs acquired immunity. Today I’m presenting facts from peer-reviewed research and medical professionals on the efficacy of our natural immunity vs the vaccine. We’re going to talk about immunity building foods and supplements (flavanols, etc.) for those who are looking for a safe and natural way to combat illness and disease. Regardless of your stance on natural immunity vs acquired immunity, it’s helpful to understand how to boost your natural immunity through simple and safe methods. Tune in to hear my thoughts and this important issue! Resources: *Attkisson, S. (2021). Covid-19 natural immunity compared to vaccine-induced immunity: The definitive summary. https://sharylattkisson.com/2021/08/covid-19-natural-immunity-compared-to-vaccine-induced-immunity-the-definitive-summary/ *Derosa, G., Maffioli, P., D’Angelo, A., & Di Pierro, F. (2021). A role for quercetin in coronavirus disease 2019 (COVID-19). Phytotherapy Research, 35(3), 1230-1236. https://doi.org.10.1002/ptr.6887 *Immunological memory to SARS-CoV-2 assessed for up to 8 months after infection. Dan JM, Mateus J, Kato Y, Hastie KM, Yu ED, Faliti CE, Grifoni A, Ramirez SI, Haupt S, Frazier A, Nakao C, Rayaprolu V, Rawlings SA, Peters B, Krammer F, Simon V, Saphire EO, Smith DM, Weiskopf D, Sette A, Crotty S. Science. 2021 Jan 6:eabf4063. doi: 10.1126/science.abf4063. Online ahead of print. PMID: 33408181. *Ledford, H., Cyranoski, D., & Noorden, R. V. (2020). Covid vaccines: What scientists now want to know. Nature (London), 588(7837), 205-206. https://doi.org/10.1038/d41586-020-03441-8 *Spices and herbs: Potential antiviral preventives and immunity boosters during COVID-19 Namita Ashish Singh, Pradeep Kumar, Jyoti, Naresh Kumar;First published: 29 January 2021. https://doi-org.ezproxy.liberty.edu/10.1002/ptr.7019 *Cole, R. #StoptheMandate. https://www.youtube.com/watch?v=tUE5EBPt-lU

How does our personality trait type play a role in weight loss maintenance?

How can you avoid weight regain and set yourself up for success for the long-term?

Long-term weight loss maintenance is something that majority of women struggle with and much of that can be explained by our thought patterns, habits, and actions which make up our personality traits.

Today, I’m providing you some information on a peer-reviewed study that determines what characteristic traits are prominent in those who succeed in weight loss maintenance.

Specifically, we’re going to discuss the trait of conscientiousness and the factors that constitute this trait. But for those who don’t necessarily exude this personality trait, I want to offer some hope for you.

There are ways to tweak your personality traits to work for you in weight loss and weight loss maintenance.

Tune in and learn how you can redirect your current traits and what traits may need a complete overhaul. Success in any area takes work and change… that’s the bottom line. But it doesn’t mean you have to change who you are or that you have to alter your innate traits. Let’s make your personality trait approach work for you!

Instagram handle: @bridges2barbells

Website: https://www.bridges2barbells.com

For 1-1 Coaching: https://www.bridges2barbells.com/plans

As a Christian in a crazy and dark world, it’s past time to get control of your mind and emotions. The Apostle Peter said it well when he proclaimed, “prepare your minds for action: be self-controlled.” See, Peter knew that believers would be persecuted, face hard times, and get discouraged. That’s why in his first letter to believers that were scattered, he urged them - get control of your mind, remember who you are in Christ, be sober in spirit, and keep your eyes on what is ahead of you. Today, too many Christians are distracted and lack self-control. Too many Christians are sitting by passively waiting on the sidelines instead of doing what they’ve been called to do on this earth. So today, I want to remind you of who you are in Christ, what you have been commanded to do while you are here on earth, and what it’s going to take to get back control of your mind and emotions so that we are not easily swayed or overcome. Learn with me. Grow with me. Let’s take back control of our thoughts starting today.

Today’s episode focuses in on a few questions that I received last week from clients and followers. I’ve been asked, “should I strength train on a diet?” “If so, what is a good strength training diet plan?” “How do I spot reduce fat?” “Can you suggest a weightlifting for beginners routine?” “How often should beginners lift weights?” These are all legitimate questions and valid concerns of which I’ll be answering today. I’m going to explain all the basics of how to lift weights and apply a solid strength training routine on a diet so that you can retain muscle while losing fat and experience body re-composition. Next, I’m going to dive a little into nutrition and what is most important to fuel your muscle with along with a solid routine for how to strength train if you’re a beginner. Finally, we’ll get into the familiar question of spot reducing fat and what it truly takes to get the physique you’re desiring. Tune in as we talk about all things weightlifting for beginners and weight loss for beginners. Apply for one-on-one coaching @ www.bridges2barbells.com/plans Check out Jess’s Strength Training App Programs @ www.bridges2barbells.com/trainingapp

Last week we talked about motivation for weight loss, motivational strategies, and how to make health and fitness a part of your lifestyle. Today, we’re sticking with the topic of motivation but from a different perspective. I’m going to introduce you to a human motivation theory called self-determination theory. Within this theory, there is an intense focus on psychological basic needs of autonomy, competence, and relatedness that determine how people are motivated either inwardly or outwardly. Unmet psychological basic needs are often the source of lack of motivation and determination. So, to answer the question of finding motivation for weight loss, it all starts within the human psyche and whether your psychological basic needs are met or not. We’re taking a deep dive into some research on intrinsic versus extrinsic motivation, why psychological needs go unmet and how they contribute to your success, and how to work maladaptive mindsets that keep you from following through with your goals. Tune in and learn what motivational strategies last longer, how you can become self-determined, and how to overcome negative body image distortions.

References:

Verstuyf, J., Patrick, H., Vansteenkiste, M., & Teixeira, P. J. (2012). Motivational dynamics of eating regulation: A self-determination theory perspective. The International Journal of Behavioral Nutrition and Physical Activity, 9(1), 21-21. https://doi.org/10.1186/1479-5868-9-21

Ng, J. Y. Y., Ntoumanis, N., Thøgersen-Ntoumani, C., Stott, K., & Hindle, L. (2013). Predicting psychological needs and well-being of individuals engaging in weight management: The role of important others. Applied Psychology : Health and Well-being, 5(3), 291-310. https://doi.org/10.1111/aphw.12011

Instagram handle: @bridges2barbells

Strength Training Programs: https://www.bridges2barbells.com/trainingapp

Personal Coaching: https://www.bridges2barbells.com/plans

What are some practical examples of the fruit of the spirit? Are you showing what it’s like to be a follower of Jesus or a follower of your flesh? When the apostle Paul speaks in the book of Galatians about the spiritual fruit we should be growing, he gives us practical ways to imitate Jesus and how he dealt with believers and non-believers alike. As Christians, it is our job to follow in Christ’s footsteps and bear his image. Part of that is allowing God to develop our fruits of the spirit; love, joy, peace, patience, gentleness, kindness, and self-control. Today, I discuss maturing in our faith and our walk with God and how practical actions prove that we are true followers of Christ.