Many women who work out regularly may feel frustrated because they are not getting the fitness results they want, even though they are in good shape. This happens because of several reasons, but one big factor is how they think about their goals. Getting fit is something that takes time to happen; it is more like a long race that goes on for a lifetime. But having a clear idea of what you want to achieve and understanding what you can and cannot change can make a big difference. It is important to remember that staying positive and patient is crucial for success in your fitness journey, which is something you will be doing for a long time.Paul Lyngso joins us to share some simple wisdom about building muscle. You do not have to push yourself too hard or overdo things to get the results you want. It is not about doing more; it is about being smart about it. Paul shares with us how to work out in a way that is effective and efficient so you can achieve your fitness goals without burning yourself out. Ready to learn how to do less and get better results?Tune in!Key Highlights from the Show[00:01] Intro and what’s in for you into today’s episode [01:55] The funniest thing Paul has witnessed with women doing strength training[03:25] Paul’s backstory and how he got into the gym world[09:35] How long it took Paul to reach his target of muscle-building[15:49] Why having a clear vision for the fitness program is the key[18:22] Strategies to be fit, toned, and have an athletic version of yourself[20:07] Scripted mentality among women in terms of body fitness that affects them[24:14] Why your fear of judgment or failure is bad for your health and fitness[27:38] How to avoid distractions that break your focus[27:46] Full body tone set of exercises that will save your time and get you results[33:32] Training to get stronger Vs. training to put on muscle [37:25] The SAID principle and how it works in driving adaptation and imposing demand[43:56] How progressive overload provides variety and competitiveness [50:14] How being in a workout program removes the guesswork and gets you results[52:24] How to reach out to Paul and find his podcast [53:17] Wrap-up and end of the showNotable Quotes Getting to your body fitness goals is not a sprint but a marathon that you evolve over time.- (12:03).Training to build aerobic capacity is way slower than most people think. - (14:37)Physique is the first thing that a middle-aged guy can have that will set them apart. - (15:23)Cardio burns more calories than lifting.- (22:14)For strength, frequency matters in getting stronger; for muscle-building purposes, the real driver is the total number of sets you do in a week. - (27:52).If you are lifting in a calorie deficit, unless you have never lifted before, you are not going to put on noticeable muscle. - (28:37).If you want results, do the things and do them over and over again consistently to give your body the adaptation to get the results and save yourself time, effort, and energy. - (43:27).Let’s ConnectPaul LyngsoWebsite: https://thegoodshit.info/Instagram: https://www.instagram.com/paul.lyngso/Angie & Emily Angie Lyngso: https://www.instagram.com/angie.lyngso/Emily Mitchell: https://www.instagram.com/emilymitchellhtx/Learn more about your ad choices. Visit megaphone.fm/adchoices

Physical health and healthy living are among the six foundational pillars for every individual’s fulfilled life, in addition to career, family, relationships, wealth, and spirituality. In the bid to strike a balance in all these pillars, we sometimes face challenges in meeting our health and fitness goals and wonder why. Is it because of the obstacles we face along the way? Or is it due to the daily distractions with responsibilities and life demands that make us fall off track? That could not be far from the truth, but other more influential factors could lead to our derailed progress. This is to mean that the problem is not your nutrition or fitness. There are other factors that directly and indirectly affect your good intentions.In this episode, we discuss the common aspects that hinder your growth in your nutrition and fitness goals, including balancing your life priorities and the belief system's negative loops. We discuss four key things that should be filtered from your mentality if you ever experience the desired long-term effects in nutrition and fitness. You will need to work on your perfectionism mentality, stop fearing judgment or failure, and avoid distractions that make you lose focus. Sound interesting? Let us dive in. Tune in!Key Highlights from the Show[00:01] Intro and what’s in for you into today’s episode [01:40] The six foundational pillars of wellbeing[03:48] Story time! What happens when you try to prioritize each pillar[07:54] The concept of energetic exchanges within ourselves[11:29] Things that can be filtered out from your life to achieve your fitness goals[13:42] What should ‘health’ mean to you[16:36] How perfectionism mentality can stall our progress toward health and fitness[24:14] Why your fear of judgment or failure is bad for your health and fitness[27:38] Avoiding distractions that break your focus[32:45] Dangers of beating yourself hard for the sake of being hard for success[35:51] Quick recap and actionable steps you can implement [40:20] Wrap-up and end of the showNotable Quotes There are six foundational pillars for the well-being of each individual. These are career, family, relationships, wealth, physical health, and spirituality. A lack of any of them causes unfulfilment.- (01:40).Falling off the track and starting over again with your fitness goals could be caused by prioritizing other aspects of life.- (09:45)Being healthy has nothing to do with the food you eat or the workouts you do. Being healthy should mean being able to show up in a way that is confident, attractive, and peaceful. - (13:43)Despite perfectionism putting too much pressure on someone, it makes them imperfect and inconsistent in what they try to perfect. This is either because they never try or give up too early. - (23:23).80% of what we worry about never happens. - (26:13).Success is not found in how hard you do something. It is about resilience and consistency. Work smarter, not harder. - (34:05).Let’s ConnectAngie Lyngso: https://www.instagram.com/angie.lyngso/Emily Mitchell: https://www.instagram.com/emilymitchellhtx/Learn more about your ad choices. Visit megaphone.fm/adchoices

As busy moms, life can often become an overwhelming and stress-laden juggling act. The demands of family, work, and personal responsibilities can leave us feeling drained and struggling to keep up. We all experience being overwhelmed, but we can turn it into momentum, pleasure, purpose, and positive energy by prioritizing self-awareness, protecting our energy, and building consistent small habits that will move us closer to our goals. By recognizing the power of self-awareness, setting boundaries, and taking intentional steps toward personal growth, we can regain our balance and transform the chaos of everyday life into a powerful force that propels us forward with confidence and purpose.In this episode, we discuss the difference between overwhelm and stress and how to protect your energy and turn overwhelm into momentum and purpose. If you feel caught up in the relentless grip of overwhelm, this episode offers invaluable guidance tailored just for you. Tune in to gain insights and actionable strategies that will empower you to emerge from the depths of overwhelm, transform it into a driving force, and show up in your life with unwavering confidence.Tune in!Key Highlights from the Show[00:01] Intro and what’s in for you into today’s episode [01:48] Definitions and distinction between overwhelm and stress [03:47] Emily's experience with overwhelm and their transition [07:51] How being the model of influence for your kids can bring overwhelm [11:21] What overwhelm feel like in our body, and how can we zoom out by learning a skill [10:14] Being overwhelmed Vs. Being impatient[17:34] Turning pain to pleasure, purpose, and helpfulness[20:33] Angie's experience with overwhelm and how it can make you lose excitement[27:44] What happens with the problem of overwhelm [31:35] 3-step process to protect your energy and turn overwhelm into momentum [39:35] Wrap up and end of the showNotable Quotes Overwhelm happens when you experience burnout and exhaustion and have done so many practices already. - (08:25).Growth and joy come in learning; if you don't feel joyful right now and excited for the day, learning a new skill is where joy comes from. - (13:29)We are not in a society that likes patience; we want things first, but understanding what we want might take us a little more time, and being at peace with that can help us remove the feeling of being overwhelmed and bring in patience. - (16:31)Manage your time by managing your energy and get clear on how you want to feel most of the time. - (35:53).Focusing on a big goal can be overwhelming; look for the easy-to-execute micro behaviors that can move you closer to your outcome, the smallest things that you can stay consistent with to get you closer to your goal. - (37:36).Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Emily and Angie discuss the most commonly asked questions that they get in their program. With their extensive experience, they unpack the common queries their audience seeks answers to, shedding light on a wide range of topics. But the real twist in the episode is the fun rapid-fire round, where they ask each other questions that neither of them is prepared for. It's a great, thrilling test to help you get to know them and their personality more, promising both laughter and surprising insights. Tune in to discover great insight and invaluable information on the fly.Tune in!Key Highlights from the Show[00:01] Intro and what’s in for you into today’s episode [00:37] Most commonly asked questions asked on the show [00:49] How much water do you need to take? Find out[02:29] Why we drink more water after a night out or eating food we don’t normally eat[04:11] Why it’s okay to eat carbohydrates before bed and what to consider [07:01] Why is there a recommendation of 10,000 steps a day, and is it necessary[09:07] Why you don’t need to do cardio for fat loss and where it fits in[12:15] Tracking the three macronutrients and finding your sweet spot[16:20] Rapid fire round- join in the fun[16:38] Emily's favorite thing to do for social time with adults[16:58] Angie's go-to Karaoke song [17:41] Emily's favorite thing that is trending right now that you have to know[19:36] Angie's color and why[21:57] Emily's favorite ice cream flavor [22:24] Will Angie ever get a dog/ Find out! [24:33] Wrap up and end of the show Notable Quotes Water flushes out water; we drink a lot of water when we are dehydrated, but if we eat food that we don’t normally have and our body has an inflammatory response to it, the response is to retain water, but the best way to get water moving is to have more of it. - (02:29).Ten thousand steps each day takes you from a sedentary lifestyle to a non-sedentary lifestyle, and it helps you get more movement. - (07:31)The more you move, the more you tell your body you are a thriving individual. - (08:15)Learn more about your ad choices. Visit megaphone.fm/adchoices

Moms find making a perfect dinner plan challenging, especially when kids' activities are involved, leading to stress. However, sometimes, we stress ourselves so much with things within our control. Simple things like what and when to eat are within everyone’s control. We can control how long it takes us to get dinner on the table and get help when we are out. That might mean a shift in how we approach and think about dinner. So, if you feel as if you are in a season where there are a lot of obligations or running around at the end of the day, and you are looking for dinner to be the most minor stressful thing you have to do, this episode has great tips for you.In this episode, we discuss the insights of making your dinner meal less stressful, even when your evening is busy with kid’s activities. You will learn how to do dinner, how to restructure it, and when you lean into convenience. Whether you are just looking for the best dinner dishes, proteins, carbs, or good fats, this episode has ideas that can make all the difference in your dinner planning. Tune in!Key Highlights from the Show[00:01] Intro and what’s in for you into today’s episode[00:44] Stressful things that are within our control [02:13] How different age groups approach planning dinner for the family[08:13] Why you need to change your standards around dinner meals[14:25] Remove dinner stresses by listening to what your kids want[16:57] Dinner meal preps without kids in the equation[27:41] Protein ideas for your dinner[29:34] Carbs categories and fat ideas to incorporate into your dinner[36:05] Wrap-up and end of the showNotable Quotes We can control how long it takes us to get dinner on the table and get help when we are out. - (00:50)Part of meal preparation is also thinking about when you need the food on the table. - (03:09).In chicken meat, the lighter the meat is, the higher the protein. The darker it gets, the more it has a higher fat count. - (27:52)Potatoes, especially red potatoes, are among the most satiating foods. - (32:48).Resources MentionedSave a Seat on Meal Prep Training Event: https://www.angiesmethod.com/egkellymealprepLearn more about your ad choices. Visit megaphone.fm/adchoices

As busy mums, we often find ourselves caught in the morning rush, leading to a less-than-ideal breakfast or even skipping it altogether. The key to preparing a swift yet tasty and easy breakfast that's not only time-efficient but also boasts a well-balanced blend of proteins, carbohydrates, and healthy fats starts with recognizing the importance of creativity and a nourishing start to the day. It involves harnessing your creativity with the ingredients available to you, making the most of what's at hand. Every mom deserves a nourishing breakfast, even on the busiest of mornings.

In this episode, we discuss how to prepare a quick, tasty, and easy breakfast with a well-balanced protein-carb-fat ratio within 5-10 minutes. Tune in and get tips and creative breakfast ideas to help you nourish yourself and your family and set the tone for a productive day, all within a tight timeframe of 5-10 minutes. 

Tune in!

Key Highlights from the Show

[00:01] Intro and what’s in for you into today’s episode 

[00:54] Do you have to eat breakfast? Find out!

[03:53] What has changed, and why we need to make our own breakfast rules

[06:08] Breakfast movie cast ideas and Angie's go-to's

[10:14] Emily’s breakfast go-to’s and her “grab and go version.”

[11:27] Angie's mini waffles and pancake waffle mix ideas 

[16:10] Protein shakes and yogurt bowls ideas for breakfast

[18:23] Overnight oats ideas for mums on the go 

Notable Quotes 

How you start off the day sets the tone; if you haven’t eaten all night, that’s good for your digestion, but you need to eat something when you wake up because it’s good for your hormones. - (01:05).

You don't have to have things for breakfast that you don't want to have. - (04:23)

We have evolved, and you have the right to go back to the drawing board to make your own breakfast rules. - (05:51)

If you like steel-cut oats but don’t have the patience to stand over the stove, the instant pot makes delicious steel-cut oats that store beautifully in th refrigerator. - (18:49).

Resources Mentioned

Save a Seat on Meal Prep Training Event: https://www.angiesmethod.com/egkellymealprep

Learn more about your ad choices. Visit megaphone.fm/adchoices

The old way of meal prepping, with meticulously prepared recipes stored in perfectly organized containers, may no longer align with our busy lives as professional moms in today's fast-paced world. While the traditional approach to meal prep certainly had its merits, most moms find themselves juggling a multitude of responsibilities, from demanding careers to active family lives. The time-consuming recipes and meal prepping that our grannies and moms used in the past can be impractical in today's dynamic environment. Instead, as busy moms, we need more flexible meal prep strategies, focusing on batch-cooking versatile ingredients that can be assembled into various dishes throughout the week. This adaptive approach allows us to maintain a healthy diet for our families without sacrificing variety, fun, and the efficiency demanded by our busy lifestyles.In this episode, we discuss the art of meal planning and preparation, breaking it down into essential steps for creating a quick and delectable meal. We'll guide you through the process of making your list, prepping your ingredients and turning them into a quick and tasty meal, figuring out your cooking methods, and stocking your pantry with add-in flavors for varieties. Tune in and learn how to make your meal-prepping creative, easy, and quick, and turn every dining experience into a delightful adventure for your taste buds. Tune in!Key Highlights from the Show[00:01] Intro and what’s in for you into today’s episode [02:55] How we used to meal prep game before shifting to the new way [08:30] How our mums did it, and why trying to incorporate that never worked[11:04] A child and a parent's role with their diet and food[14:32] Meal prepping for multiple people and how you can make it enjoyable[16:37] How prepping ingredients and turning them into a meal is a game changer[18:01] How to make ingredients and assemble them into a tasty meal [27:34] Pull your ingredients together for a multiple-people dinner to save time[32:10] How prepping ingredients saves you more time and money[33:05] Actionable steps to use when you are strategizing your meals [41:32] Wrap-up and end of the showNotable Quotes A child don't know what to eat; what they do know intuitively, which a lot of us have lost because of our diet world, is the true hunger and fullness cues, but it is still our job to guide them. - (04:56).Prep ingredients and turn them into a meal based on your mood with food. - (16:37)The star of every meal is the protein; no matter what, when you are making a meal, you have to think about what the protein will be so you can back it up. - (18:34)You can experiment and be more creative when you have prepped ingredients on hand. - (31:10).It is important to sit down and figure out what everybody likes to eat, the very occurring protein, carbohydrate, and condiments, because you can plug and play yourself on how you like those things and similar ingredients for everybody. - (33:18).If you don't like to cook, lean on to convenience; if you do like to cook, figure out your cooking methods that are realistic for the time you have available. - (35:39).Resources MentionedSave a Seat on Meal Prep Training Event: https://www.angiesmethod.com/egkellymealprepLearn more about your ad choices. Visit megaphone.fm/adchoices

From Fear to Faith: Playing Your Own Game Playing your own game is a steadfast commitment to authenticity and self-discovery. It's about standing unwaveringly by your values and aspirations, even when the world tries to box you into a different identity. We are all unique, and at the heart of our life’s journey lies the need to understand our essence, recognize what lights our innermost self, and hold on to it with tenacity. While the temptation to conform to expectations and the should haves is powerful, it's an inclination that ultimately undermines our growth. However, when you dare to present your authentic self, even if it doesn't fit societal molds, you stand unswayed, loyal to your true self, and ready to forge forward. Disregarding your authentic desires breeds self-distrust. Don’t hold on to something that no longer serves you. Change is acceptable, and shifting directions doesn't equate to failure. Playing your own game is not just an affirmation of self-trust but also a proclamation of your right to create and changes your own rules to fit your aspirations in life.In this episode, Emily and Angie dive into the first part of a three-part series on playing your own game. In the conversation, they share a transformative encounter with none other than Matthew McConaughey that ignited a profound shift in their lives, sparking an unquenchable desire to play their game. They also delve into invaluable insights and tools they have learned in their journey to help you choose faith over fear to start playing your own game today. Tune in!Key Highlights from the Show[00:01] Intro and Emily and Angie's Taco Tuesday taco experience [03:26] Audience feedback on how to explain what food is to our kids[04:17] Today’s discussion: Playing your own game[04:33] How Matthew McConaughey inspired Emily and Angie to go further into their game[06:58] Lessons from Matthew’s book, Greenlight, on playing your own game [09:50] Knowing who you are at your core and standing on your grounds [10:58] How Matthew McConaughey game set his own roles based on his core values [11:30] Emily and Angie's takeaways from the event with Matthew McConaughey [14:22] Emily and Angie's experiences not playing their own game and lessons learned [20:41] Lesson on taking a stand and judging situations without understanding [22:16] Declaration statements and giving yourself permission to change your mind[25:23] Choosing faith over fear to step into your dream and play your game [28:11] Wrap-up story and end of the showNotable Quotes Once you have done something and are successful at it, it’s hard for people to see you doing something else, but it’s very important if you are trying to create something or shift to something else to trust your gut and go against the grain. - (07:12).You have to know who you are at your core, what feels right for you, and hold on to it to play your own game rather than listening to the noise around you. - (10:04).Vulnerability is the only way to connect with who you truly are, yet it’s scary to a lot of us; if you are trying to fit in, it’s always going to be detrimental to you, but if you are showing up as your true self and risking that it might not fit in with some circles, it’s going to be okay because you are authentically you and you are not betraying yourself just to fit in. - (13:38)By playing your own game, you are trusting in your instincts and feelings that there is something off and doing that emotionally uncomfortable thing to talk about it. - (20:30)It’s okay to change your mind, it’s okay if something that you said you wanted to do now doesn’t feel right, and you want to do something different; if you are open to playing your own game, you are also open to making your own rules and changing the rules to best fit you, how you want to feel and exist. - (23:29)Let’s ConnectAngieInstagram: EmilyInstagram: Subscribe for additional podcast episodes.Learn more about your ad choices.

Sustenance Vs. Celebratory Foods

Navigating our dietary choices requires understanding the delicate balance between sustenance and celebratory foods. Distinguishing between foods that nurture our bodies and those that mark special moments is pivotal. While indulging in celebratory foods all the time won't pave the way to feeling good or performing at your best, it's essential to acknowledge celebratory foods' place in our lives. A diet devoid of such pleasures can breed a sense of deprivation that leads to excessive indulgence. Planning your day with mindfulness involves considering how you want to feel. Sustenance foods are the cornerstone, especially if your day is brimming with commitments as a busy or professional mom. Yet, embracing celebratory foods isn't synonymous with guilt if they align with your health aspirations. By harmonizing your desires with your dietary decisions and goals, the significance of your choices takes on a transformative role. 

 

In this episode, Emily and Angie share more about what sustenance and celebratory foods are, what they do for us, and how to build a plan with sustenance and celebration in mind of how you want to feel and experience life with food and drinks. When your sustenance and celebratory choices align with your health and fitness goals, you become the master of your narrative, paving the way for a healthy relationship with food.

 

Tune in!

 

Key Highlights from the Show

[00:01] Intro and a bit about the hats Emily and Angie are wearing

[00:58] Today’s discussion: Sustenance Vs. Celebration foods

[02:47] The considerations Angie makes on a daily basis when making food choices

[04:48] Understanding your foods and making choices based on your goals 

[06:39] The power of the language you use with food and its impact

[08:12] What to focus on to design your feel and experience with food

[09:58] Sustenance for celebration: Releasing the negative mindset around food 

[11:37] Choosing and enjoying celebration foods without feeling guilty

[12:30] Getting clear on what you want to feel and what to celebrate with 

[14:27] How would you explain sustenance and celebratory foods to your kids? Message us on IG

[15:26] Ending the show

Notable Quotes 

● If you can’t explain it to a six-year-old, then you don’t understand it yourself. - (04:56).

● Having a donut on a daily basis is not going to get you to your goals of feeling good and fueled, but it’s a celebratory food, and we can’t cut them out of our diet completely because we will feel restricted and go off the deep end. - (06:01).

● If you are going to build your day, think about how you want to feel; your sustenance food will help if you need more energy; if you are a busy or a professional mom, you are going to eat mostly single ingredients throughout the day. - (06:41)

● If you spent most of the day eating sustenance foods, you shouldn’t feel guilty for wanting to have celebration food as part of the way you relax as long as you have figured out how that fits into your big-picture goal and how you want to feel. - (11:20)

● When you know how exactly you want to feel and what you want to celebrate with, nobody can tell you otherwise, and this is such a game changer. - (12:22)

Let’s Connect

Angie

Instagram: @Angie.lyngso

Emily

Instagram: @emilymitchellhtx

Subscribe for additional podcast episodes!

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DESCRIPTION: In this episode, Angie and Emily talk about their podcast launch and a leadership retreat they attended. They share how the retreat taught them valuable lessons about leadership beyond titles and how being true to oneself is important. They also discuss their experience at the retreat, where they initially felt unsure but eventually embraced their true selves, even trying new things like shooting sports. They talk about lessons like active listening, vulnerability, and aligning actions with goals. They emphasize the importance of stepping into leadership roles and supporting others' growth. Lastly, they share personal insights and encourage others to do the same for effective leadership development.HIGHLIGHTS:Angie and Emily talk about their podcast launch and a leadership retreat they attended.They grew personally while exploring mountain landscapes and learned about leadership beyond titles.They discuss detachment, active listening, and embracing vulnerability for effective leadership.Overcoming worries, they were themselves, even trying new things like shooting sports.They encourage stepping into leadership roles and supporting others for growth.Personal growth, team impact, and lessons on leadership are shared.They promote sharing experiences, asking questions, and building a supportive community.SOCIAL MEDIA:Website URL: https://lyngsofit.com/angies-method/Social Media URL: Angie Lyngso IG 👉 https://instagram.com/angie.lyngso?igshid=MzNlNGNkZWQ4MgAngie Lyngso FB 👉 https://www.facebook.com/angie.lyngsoAngie Lyngso TikTok 👉 https://www.tiktok.com/@theangiemethod?_t=8cP2eRCPUGI&_r=1Angie Lyngso YouTube 👉 https://www.youtube.com/@theangiemethodAngie Lyngso LinkedIn 👉 https://www.linkedin.com/in/angie-lyngso-2807a275/TIME STAMPS:00:00: Prelude00:17: Introduction01:15: The leadership conference experience03:13: The power of the environment and detachment06:04: The importance of being moved by anyone07:46: How the success of the book led to the creation of Echelon friends11:23: Leadership skills and energy15:08: Each and every one of us is absolutely leading the world.18:44: Expectations and what to expect20:24: Accepted despite differences: Celebrated for being true to self25:10: Building relationships, dropping ego27:05: Listening is a superpower.29:05: The value of listening and detachment in everyday life31:04: Communicate with your team members.32:46: The importance of having a clear vision35:27: Structuring creative thoughts36:54: Encouraging natural-born leaders38:31: How to Connect and Support The Confident Bombshells39:14- ENDJoin Angie Lyngso on Aug 3 at 6 pm for "BACK 2 SCHOOL - BACK 2 BOMBSHELL"! Discover how busy moms can lose 15-20 lbs of stubborn fat in <90 days as kids return to school. Reserve your spot now! 👇 https://www.angiesmethod.com/back-2-school-back-2-bombshell-live-training-opt-in1690223295034 📌Join our free Facebook group: https://m.facebook.com/groups/lyngso/📱 Book a call with our team for your free game plan consultation call: Learn more about your ad choices. Visit megaphone.fm/adchoices