I get asked quite often what to do when you want to give up. It’s human nature to lose motivation for weight loss and lots of other ventures that we deem as good for us. So, what do we do and how do we find the motivation for weight loss? In today’s episode I’m going to explain why quitting is not an option. We’re going to dive into the mindset shift you need to stop giving into the “I want to quit” attitude. The thing is that external motivation doesn’t last long. When I’m motivating myself and motivating others, I understand that intrinsic motivation is what will last. So, what if you switched up the goal from weight loss to something else? With my knowledge of motivational interviewing with clients and my own personal journey and experiences, I’m going to teach you how I get past lack of motivation and how I keep going regardless of my feelings. Tune in and learn what to do when you want to give up!

What are realistic weight loss goals and are you giving the right amount of effort to reach them? There are two extremes when it comes to weight loss goals and the effort put into them. On one side there are irrational goals being set that are nearly unattainable and certainly not sustainable. When it comes to the point of obsession over food and extreme measures of effort, weight loss becomes dangerous and could reach the point of a full-blown eating disorder and body image disorder. On the other side are those who have a decent and sustainable goal of weight loss but there is little to no effort. Today, I’m going to talk about both ends of the spectrum and how to find balance in setting smart goals for weight loss. Realistic weight loss goals and a healthy level of effort are something we need to examine and employ if we are going to live a healthy life and stop with the obsession over food and body image disorders.

Overcoming grief and healing from loss is not something that can be explained neatly in a box with a bow. It’s complicated, it’s messy, and it’s uncomfortable. Coping with loss, being emotionally hurt, and dealing with guilt and grief is different for everyone based on coping mechanisms, history, how you were raised, and your prior experiences. Today I’m going to talk about the common stages of grief for death, relationships, divorce, and other traumatic events. I want to share with you how you can help someone who is healing from loss and offer hope to those of you who are currently trying to heal from grief. Tune in today and be encouraged with hope for a renewed purpose and plan for your life. For prayer requests or to talk to me personally, visit www.bridges2barbells.com and chat with me there or message me on Instagram @Bridges2Barbells

What is the difference between an online coach for weight loss and a personal trainer?

I’ve been asked this question multiple times and have had conversations shut down due to not being a trainer that does workouts with a client in person.

So today, I want to clear up any confusion about the difference between an online coach for weight loss and a personal trainer.

After today’s episode you will understand the pros and cons of having a coach or a personal trainer. Then, you can make an educated decision on which one is the best fit for you if you’re looking for the additional accountability and guidance.

Tune in and learn about what I do as an online coach for weight loss and how my processes and methods differ from your local personal trainer in the gym.

For Free Consultation Call and Application for Coaching: https://www.bridges2barbells.com/plans

For Strength Training Programs:

https://www.bridges2barbells.com/trainingapp

Why is Strength Training Important as we Age? How does strength training change the negative effects of aging? What is sarcopenia? Is there a treatment for sarcopenia?

Today I’m going to discuss what happens to our body as we age, how much muscle we lose, why we lose muscle, why our metabolism slows, and how we can prevent muscle and strength loss even as we age. Building lean muscle and building strength is a must if you want to prevent the negative effects of aging and live a thriving, long, and healthy life.

Don’t skip out on this episode if you’re under 40 years old. The more we can prevent the effects of sarcopenia through strength training and proper nutrition, the easier it will be to maintain strength and thrive as you age.

To train like me join me on the app:

www.bridges2barbells.com/trainingapp

References for this episode:

Bradlee, M. L., Mustafa, J., Singer, M. R., & Moore, L. L. (2018). High-protein foods and physical activity protect against age-related muscle loss and functional decline. The Journal of Gerontology: Series A, 73(1), 88-94. https://doi-org.ezproxy.liberty.edu/10.1093/gerona/glx070

Chen, H., Chung, Y., Chen, Y., Ho, S., & Wu, H. (2017). Effects of different types of exercise on body composition, muscle strength, and IGF‐1 in the elderly with sarcopenic obesity. Journal of the American Geriatrics Society (JAGS), 65(4), 827-832. https://doi.org/10.1111/jgs.14722

Keller, K., & Engelhardt, M. (2013). Strength and muscle mass loss with aging process. age and strength loss. Muscles, Ligaments and Tendons Journal, 3(4), 346-350.

What does purposeful living look like? What is the real purpose of life? How can we leave a legacy? At some point or another we’ve all felt that longing for something more in life than the money we have, the things we acquire, and the knowledge we gain. We aren’t quite fulfilled because we are meant for a higher purpose. A purposeful life is more than how much we can accomplish or gain. It’s about relationships. Relationship with God and relationship with people. It’s simple, yet sometimes difficult to live out… Love God and love people! That’s it! Join me today as I talk out what I believe is the real purpose of life and how we can leave a legacy by the relationships we build and the love of God we exude. Let's live on purpose and leave a legacy! 

If you’re dieting but not losing weight, that likely means you’ve hit a dieting plateau. When we hit a plateau, we need a strategy to get us out of it so that our body continues burning calories. The answer for most people in this situation is a diet break, a reverse diet plan, and/or staying in maintenance calories for a time (ideally, just as long as you were cutting calories). Without implementing a strategy to manipulate the body’s metabolism and ensuring your body that you are safe enough to lose weight, it will protect you at all costs… but mainly by burning less energy to reserve it. That means you will burn less calories the longer you are in a calorie deficit. A diet break is a simple concept, but most people don’t know how to implement it properly or how long to do it for. That’s what I’m going to teach you today: Why you need to take breaks from calorie cutting, when to do it, and for how long to take that break. Tune in to learn how to avoid the mistakes that most people make on their weight loss journey! Bridges2Barbells Workout Programs: www.bridges2barbells.com/trainingapp

What does the Bible say about boundaries? What does the Bible say about relationships, our thoughts, beliefs, and morals regarding boundary setting? Setting boundaries, especially in relationships, has always been a challenge for me. But it’s those uncomfortable topics that we need to hear the most. That’s why I’m talking about boundaries today. For you, but also for me! God’s word gives us instruction and laws for a couple different reasons, but one is to keep us from the consequences of sin that destroy us. Boundaries are meant to protect us from emotional hurt, anxiety, and ultimately, sin. So, I hope you’ll tune in for this episode and learn right along side me about what God says regarding where and how we are to set personal boundaries.

How Should I train and Diet Based on My Body Type? What do body type and weight loss have to do with each other? Am I an ectomorph, mesomorph, or endomorph? These are excellent questions that I get from time to time, especially from females who tend to have endomorph characteristics and desire to lose body fat. So today, I’m going to give you all the details about what body composition is, what specific body types are out there, characteristics of each body type, and how to exercise and diet in a way that supports your unique body type. Join me and learn how to manipulate your diet and exercise regimen so that it is customized to you!

30 Day Fitness Challenge: www.bridges2barbells.com/fitnesschallenge

Workout Programs: www.bridges2barbells.com/trainingapp

Coaching opportunity: www.bridges2barbells.com/plans

Research Article for this episode: Drywień, M. E., Frąckiewicz, J., Górnicka, M., Ważna, B., Zielińska, P., Wójcik, K., & Kulik, S. (2017). Somatotype, diet and nutritional status of women. Anthropological Review (Poznań, Poland), 80(4), 393-404. https://doi.org/10.1515/anre-2017-0028

Does God speak to us? Does God speak to us in our minds? How do we know when we’re hearing God’s voice? How does God answer prayers? How does God reveal himself to us? These are vital questions that Christians often ask as they lift up prayers and seek to hear from God. What I want you to know today is that God does hear our prayers and he does speak to his children in many ways. Today, I’m going to talk about how to know when God is speaking to you, what to look for when you pray, and ways that God reveals himself to us. Be encouraged to know that God is close and not distant. He hears you, he sees you, and he knows just what you need. God’s ways are higher than ours and his thoughts are different than ours. So, as Christians, we are urged to search the scriptures so we can know God more fully and learn the many ways in which he communicates with us. I hope that today’s episode will cause you to think differently about your prayers and how you look at what appears to be coincidences! God is working… and those coincidences are usually God’s way of speaking to you!