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1. ​​SO what do I recommend for the next 30 days? 
   1. Sleep more than 6 hours every night 
   2. No alcohol. Way more fucking water. Literally only water as liquids. No fucking soda. 
   3. Strength training 3 to 4 times a week. What is that? 
   4. Walking daily. Aim for a minimum of 8k steps a day. 
   5. Primarily focusing on whole foods. What does that mean? 
   6. Three meals a day and two snacks max. Stop starving yourself or skipping meals to lose weight. 
   7. High protein - .8 to 1 g times body weight 
   8. Less to pretty much no overly processed items (this is your time to have restraint, I would recommend none if you really want to crush it) 
   9. No eating out. Period. Your wallet will thank you. 
   10. Daylight. Get outside. 
   11. NOW if you really want to level up Calories/Weigh your food 
   12. Weigh yourself every day and take some progress photos and even measure yourself. 

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What even is "toned"? 
We dive deep into what this buzz word means and why it's used. 

We also talk about how to get a toned look and behavioral impulses most don't realize they are doing that keep them from their toned body. 

At the end of the day, don't fear the process and lift heavy in the gym! You've got this. 

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Today we talk about the obesity epidemic and the overwhelming nuances that come with answering; What Causes Weight Gain? 

At the end of the day, it is the baseline of a calorie deficit that will get us to the goal of losing fat but that is not all that it takes. 

We discuss: 
1. Science 
2. Environmental Food Marketing 
3. The Sedentary Health Crisis 
4. Food Education 
5. Exercise and Training Education 
6. Generational Adverse Affects to Obesity 
7. A Personal Story About My Husband & I's Differing Environmental Upbringing (and how it affected our health differently) 
8. The Solution 

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One on One Coaching Request -

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Free Beginner Strength Training Program: 

• 2 Days a Week Training Split - 
  • Full Body - Warm Up, Squat 3x8
    • Bulgarian Split Squat 3x6, Leg Extension 2x10
    • Bench 3x8, Overhead Press 3x8, Push Ups 3x10
    • Strength Endurance 3x20 deadbugs superset with 1 minute plank hold. 
  • Full Body - Warm Up, Deadlift 3x8
    • Hip Thrust 3x10, Deficit Reverse Lunge 3x8, Bent Over Barbell Row 3x10
    • Dumbbell Seated Shoulder Press 3x8, Lat Pulldown 3x10
    • Strength Endurance 3x20 deadbugs superset with wall hold for 90 secs.
• 3 Days a Week Training Split -
  • Lower Body - Kettlebell Swing 3x3, Warm Up, Deadlift 3x5
    • Hip Thrust 3x8, Deficit Reverse Lunge 3x8 a side, Good Mornings (or/Romanian Deadlift) 3x10
    • Strength Endurance 3x20 deadbugs superset with 3x90 hip thrust hold. 
  • Upper Body - Warm Up, Bent Over Barbell Row 3x8
    • Lat Pulldown 3x10, Dumbbell Seated Shoulder Press superset 3x8 with a Rear Delt Shoulder Raise 3x10, Bicep Curls 3x8 superset with Tricep Press down 3x8
    • Strength Endurance Push Ups x Plank
  • Full Body - Warm Up, Squat 3x2-3-4-5
    • Bulgarian Split Squat 3x6, Leg Extension 3x10
    • Bench 3x5, Underhand Grip Cable Pulls 3x8, Tricep Pushdowns 3x8, Seated Lateral Raises 3x10
• 4 Days a Week Training Split - 
  • Lower Body - Kettlebell Swing 3x3, Warm Up, Deadlift 3x5
    • Hip Thrust 3x8, Deficit Reverse Lunge 3x8 a side, Good Mornings (or/Romanian Deadlift) 3x10
    • Strength Endurance 3x20 deadbugs superset with 3x90 hip thrust hold. 
  • Upper Body - Warm Up, Bench Press 3x5
    • Underhand Grip Cable Pulls 3x8, Tricep Push down/Tricep Dips 3x8, Overhead Press/Dumbbell Press 3x8, Leaning lateral raise with cable 3x8 a side
    • Strength Endurance 3x 1 minute plank superset with 15 push ups. 
  • Lower Body - Jump Squat 3x2, Warm Up, Squat 3x5-6
    • Bulgarian Split Squat 3x6, Leg Press 3x8, Leg Extension 3x1
    • Strength Endurance 3x30 second or more wall hold, 3x20 deadbugs. 
  • Upper Body - Warm Up, Bent Over Barbell Row 3x8
    • Lat Pulldown 3x10, Dumbbell Seated Shoulder Press superset 3x8 with a Rear Delt Shoulder Raise 3x10, Bicep Curls 3x8 superset with Tricep Press down 3x8
    • Strength Endurance Push Ups x Plank

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Advanced Technical Terms That I Talk About: 

1. Progressive Overload
2. How long does your workout have to be to see results?
3. Warming Up
4. Rest Periods
5. RPE: Rating of Perceived Exertion
6. 1 Rep Max 
7. Working Sets
8. Pure/Max strength
9. Basic Strength
10. Strength Endurance
11. Pull and Push
12. When do you train your abs?
13. Focusing on the Eccentric

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In this episode we talk about what a calorie deficit is and how to successfully use it as a tool for fat loss. 

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1. What if you achieved your weight loss? What if you stopped telling yourself that its too hard or that you can’t and asked yourself - what if it does work out? What if I do lose the weight and better my life? How you look matters but if it is the only thing that you care about, you aren’t going to be motivated forever. You need to find a deeper purpose and meaning in your fitness and wellness. And this is why it takes - 
2. So many make new years resolutions that never go anywhere….why? Losing weight or getting the physique that you have been wanting takes an entire lifestyle change. Every single day has to look different than what it looked like before. Your food has to look different. Your exercise has to look different. All of it. 
3. What does long term weight loss look like for you? - this is going to be different for everyone. There are some items that you are going to need to level set with yourself. It might just be that you don’t achieve or strive for that goal weight you have had in your head since high school. Weight loss is so challenging because it takes a lot of change, dedication and resetting our expectations. Most of the world is fake - posts on social media and every magazine cover you see. So how do we rise above that and seek after reality? We set goals that are reasonable for ourselves - goal weight setting (be realistic), take lots of measurements and start wearing clothes that aren’t stretchy - see how your body starts to change with the feeling, monitor your heart rate and take notice of how being out of breath starts to change. This is what will start to change your mind around the look and expectations of your body. 
4. You are going to have to change your mindset around food. Period. 
   1. Flexible dieting is great BUT for those usually farther along in their body transformation. For most, it always seems to get too flexible and you end up dramatically underestimating how much you are actually eating = this makes you end up having to be in a dieting mindset for far too long with no results. Most of you will be better off being less flexible and getting the majority of your transformation and goals achieved by being ridged for 3 months instead of a year. 
5. The reality is - all great physiques require effort. If you think that you are going to lose weight or get the body you want with little to no effort - you are going to be disappointed. BUT there IS hope over 50% OF Americans do ZERO exercise. Start with something that you can maintain forever and ever, start somewhere and that makes you better than 50% and for most you could have a top 5% physique in the world if you worked out 45 mins to 1 hour a day and got your food intake in check. 
6. Speaking of comfort - you are going to have to get comfortable with the fact that you are going to have to make sacrifices. Do or Do Not there is no Try. 
7. You can put a lot of effort towards your health and still not achieve much. You do the calorie deficit, the strength training and so on yet you don’t feel the payoff? Why? If your emotional health is not in check, you won’t see results to the max either. They Work Together. Stress leads you to make shitty decisions that affect your physical health. And addressing THAT now that is the way more difficult than a simple calorie deficit. Addressing your trauma or toxic job is way more complex than eating differently and walking more. And that my friends is the rub. 

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Strength Training for Fat Loss Success - How to train to lose fat. 

1. Ultimately exercise doesn’t make you lose weight but it does help you. How? 
   1. Two main facts: the more lean muscle mass you have, the more calories you burn at rest/basal metabolic rate. The more daily movement you do - raising your TDEE, the more calories your body needs to exist. 
   2. But we need to train and exercise optimally in order to find the greatest sustainable success with fat loss. 
2. Where do people go wrong? 
   1. They go way too hard too fast, get burnt out and can’t sustain it. 
   2. They eat way too little and go way too hard in the gym and can’t recover. 
   3. They are impatient - this is a forever change. DAILY movement. Recreating a new life, a new baseline. 
3. Setting a realistic exercise goal is the first place to start 
   
   
4. TRAINING: 
   1. Many don’t even know where to begin. If you are starting from a place of hating the gym and REALLY rather lose fat first then build muscle, walk on the treadmill at a moderate pace for 1 hour a day. And learn more about training until you are ready to get into a muscle building stage. 
   2. BUT if you want to build muscle first and take my recommendation - here we go. 
5. Basic Training: 
   1. Its much better to focus on FORM than the amount of weight you are pushing. GO SLOW. This helps to build more muscle than doing little shit reps at a fuck ton of weight and will only put you at risk for injury. But at the same time - most don’t know how to train hard and push yourself to near failure. What is failure? 
   2. Use a logbook to track your progress with the volume and weight you are using. 
   3. Actually time and pay attention to your rest periods - rest is all up to you and the time that you have to get in the gym. This is a super nuanced point to focused on for training move on from it. 
   4. Try to follow a program - even if you feel like you don’t know what you are doing, you are better to follow something than randomly doing shit. Create something simple and build on it. 
   5. Separate your cardio/steady state walking after your training or hours before your training like in the morning or something. 
6. Warm up - all specific warm ups are dumb, walk on the treadmill until you feel literally warm/blood moving and then put warm up sets into your first exercise. You practice to play a game by playing the game at a reduced level - you don’t do stretches that you would never do in a game to get better at the game. 
7. Basic Split to start with 
8. Active Rest day - could do legs here again for advanced peeps. 
9. Heavy Back & Bis - deadlifts, bent over row, lat pull down, bicep curls, shoulder exercises
10. Leg Day - Hack Squat/Barbell Squat, front squat, bulgarian split squat, throw some additional core in there. 
11. Back & Chest - Bench press, tricep push down, dumbbell bench press, 
12. Cardio day - run/long steady state
13. Leg Day 
14. Heavy Chest & shoulders 

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Would you believe me if I told you that 90 to 100% of people looking for fat loss coaching aren't ready for a fat loss phase yet? 

Most are looking to get TONED but don't know how to do that. Having a lower body fat and higher lean muscle mass is an art. 

In this episode we talk about the common mistakes people make when trying to lose fat and gain muscle mass. We also discuss just how to get that toned look for yourself with adequate gym and calorie cycling. 

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TW: calories, bodies, eating disorders. In this episode we talk about how judgement of others and their food intake, body types etc has vastly undermined the truth when it comes to what health really is. Just because someone looks healthy, doesn't mean that they are. We talk about figuring out what is right for you and making sure that you aren't judging yourself against someone else, but ultimately holding yourself accountable to YOU and your goals. Enjoy!