Deadlifts and Pizza

In this episode, Jaime and Laura dive into 

Language barriers & cultural differences 

Jaime’s health check-up results

How our workouts are going

Our pull-up competition

What’s the difference between a conventional deadlift, Romanian deadlift, and touch and go deadlifts? Also, a small debate on which one can you potentially lift more weight with.

How should you structure your program if you are doing cardio and weights? 

How to improve your VO2 Max 

Chapters

00:00 Correcting Mistakes From Last Episode

03:40 Language and Cultural Expectations

10:00 Jaime’s Health Check-up Results

16:20 Simplifying Workouts: Fewer Exercises, More Impact

19:45 Pull-up Progress

22:50 RDLs & Conventional Deadlifts, & Touch-and-go-Deadlifts

28:15 What Comes First Cardio or Weights?

33:00 Improving VO2 Max: The Power of High-Intensity Training

Links:

Jaime’s Free Training Program

Laura’s Free Training Program

Laura’s Free Power Training Program

Join the Squad

Websites:

www.strengthbyjaimebarroso.com

www.laselitetraining.com

Instagram:

@liftwithlauras

@strengthbyjaimebarroso

Questions or comments? Topic Suggestions? Email us!

[email protected]

In this episode, Jaime and Laura dive into 

The impact of AI on our critical thinking skills

How elite and exceptional we are! (joking)

How Laura almost died while sprinting on the treadmill

What is VO2 Max? Why is it important?

Chapters

00:00 Health and Technology

01:20 The Impact of AI on Critical Thinking

04:20 I Choose to Be Exceptional Everyday!

13:15 Funny Treadmill Story

23:10 Improving Endurance

27:10 Understanding VO2 Max and Its Importance

31:00 Measuring and Improving VO2 Max

36:30 VO2 Max Categories and Personal Insights

Links:

Jaime’s Free Training Program

Laura’s Free Training Program

Laura’s Free Power Training Program

Join the Squad

Websites:

www.strengthbyjaimebarroso.com

www.laselitetraining.com

Instagram:

@liftwithlauras

@strengthbyjaimebarroso

Questions or comments? Topic Suggestions? Email us!

[email protected]

In this episode, Jaime and Laura dive into 

• Jaime’s Birthday & Mother’s Day food choices

• Frustrations in seeing no change in the scale, even when calories are low

• How different health checkups are in South Korea

• Understanding rep ranges. Where should you train for your individual goals? Do all of them build muscle?

• Is it important to take deload weeks? How often? What can cause you to feel constantly fatigued?

Chapters

00:00 Celebrating Birthdays and Food Choices

02:15 Frustrations with Diets & Results

08:45 Health Checkups in South Korea

20:30 Understanding Rep Ranges in Strength Training

40:00 Is it Important to Take Deload Weeks?

Links:

Jaime’s Free Training Program

Laura’s Free Training Program

Laura’s Free Power Training Program

Join the Squad

Websites:

www.strengthbyjaimebarroso.com

www.laselitetraining.com

Instagram:

@liftwithlauras

@strengthbyjaimebarroso

Questions or comments? Topic Suggestions? Email us!

[email protected]

In this episode, Laura and Jaime dive into their personal fitness journeys, exploring how they’ve progressed in workouts, nutrition strategies, and managing different types of hunger. They discuss practical ways to maintain energy during workouts, the value of video feedback for training improvements, and tips for adapting routines when equipment is limited.

On the nutrition front, they share insights on planning meals, navigating social outings, and the cultural differences in food choices. They also tackle the challenge of meeting protein needs creatively without relying heavily on supplements or meat. Throughout the episode, Laura and Jaime emphasize the importance of enjoying your fitness journey and staying flexible with your approach to keep motivation high.

Chapters

00:00 Progress In Workouts & Nutritional Struggles

11:45 Short Workouts

13:20 The Importance of Videos In Training 

16:15 Less Exercises More Intensity

19:50 Creative Solutions for Limited Equipment

23:50 Planning for a Day Out: Food Strategies

26:30 Observations on Eating Habits at Social Events

38:00 This Leads You Open To Judgement

42:05 Mother’s Day Presents From Your Kids

44:15 How To Get Enough Protein WIthout Taking Supplements Or Eating A Lot Of Meat

Links:

Jaime’s Free Training Program

Laura’s Free Training Program

Laura’s Free Power Training Program

Join the Squad

Websites:

www.strengthbyjaimebarroso.com

www.laselitetraining.com

Instagram:

@liftwithlauras

@strengthbyjaimebarroso

Questions or comments? Topic Suggestions? Email us!

[email protected]

In this episode, Jaime and Laura cover a ton of fitness topics, starting with the challenges women face building muscle as they age and how fitness influencers’ marketing can mess with our heads. We talk about why it’s so important to focus on performance, especially for kids, rather than obsessing over body image.

We also dive into how changing up your workout routine can spark growth and chat about how society’s perception of fitness affects us all. When it comes to kids, we highlight the value of teaching them about health and performance instead of making it all about how they look.

We kick off a new segment called "Overreaction Monday" (even though it’s not Monday, because...why not?), where we break down fitness myths and hot takes. From metabolism myths to set points in body composition, we cover it all with a mix of sarcasm and straight talk. We get into the challenges of intuitive eating, why compound lifts are non-negotiable for building muscle, and how consistency and planning workouts beat waiting for motivation to show up. We also touch on how studies play a role in fitness but remind you that personal experience matters too.

Chapters

00:00 Introduction 

03:00 Discussion on Fitness Influencers and Marketing Tactics

10:15 Women, Muscle Building, and Age

14:20 Changing Up Workouts for Better Results

19:00 Controversial Reel: “We’re a fitness family!”

36:00 Increase Your Metabolic Rate Through A High Energy Flux Lifestyle

42:00 Set Points and Body Composition

50:00 Intuitive Eating Doesn’t Always Work

52:20 Compound Lifts Trump Machines

55:15 Motivation vs. Scheduling

59:30 Studies Aren’t Everything

Links:

Jaime’s Free Training Program

Laura’s Free Training Program

Laura’s Free Power Training Program

Join the Squad

Websites:

www.strengthbyjaimebarroso.com

www.laselitetraining.com

Instagram:

@liftwithlauras

@strengthbyjaimebarroso

Questions or comments? Topic Suggestions? Email us!

[email protected]

In this episode, Jaime and Laura dive into some hot topics in women's fitness inspired by Stacey Sims' work and a recent podcast with Mel Robbins. We debate a few big questions like whether women really need less rest between sets, training fasted, and optimal rep ranges for women to train in. Laura gets pretty passionate expressing her opinion.

We talk about how aging impacts muscle building, and if women can’t build muscle after a certain age. We also break down the nuances of strength versus muscle-building training and why finding a balance is key, whether that’s lifting heavy, mixing up your rep ranges, or just doing workouts you enjoy.

Plus, we share tips on adjusting your training to stay motivated and chat about our own preferences. It’s a lively conversation full of debates, laughs, and a shared love for making fitness realistic, fun, and evidence-based.

Chapters

00:00 Introduction to Mel Robbins Podcast with Dr. Stacy Sims

05:30 Training Fasted: Is it Detrimental to Women?

12:00 Lower Energy Availability

17:00 Everything is Nuanced🎶

21:00 Exercise and Health Outcomes

21:45 Women Need Less Reps Between Sets?

29:00 Women Shouldn’t Perform Over 8 Reps if They Want to Build Muscle?

32:00 Understanding Muscle Fiber Types and Their Impact

34:00 Hormonal Influences on Muscle Growth

40:30 Lower Rep Ranges vs Higher

44:55 Women, Exercise, and Menopause

49:50 Optimal Programming

52:30 Adjusting Workout Programs for Motivation

Links:

Jaime’s Free Training Program

Laura’s Free Training Program

Laura’s Free Power Training Program

Join the Squad

Websites:

www.strengthbyjaimebarroso.com

www.laselitetraining.com

Instagram:

@liftwithlauras

@strengthbyjaimebarroso

Questions or comments? Topic Suggestions? Email us!

[email protected]

Jaime officially holds the title of Pull-Up Queen…for now. Laura’s got her sights set on dethroning her, and the journey is on!  We’re sharing our pull-up training strategies and why this friendly competition is heating up.

We also dive into the carnivore diet. Jaime’s thinking about trying it just to see what all the hype is about. People swear it brings mental clarity and boundless energy, but we’re calling a little BS. Should we both give it a shot and report back?

From there, we dive into the topic of weight-loss drugs. They solve one issue but could leave us as an under-muscled society with weaker bones. We unpack why muscle is crucial for longevity, how our bodies actually use carbs, and whether diet or exercise plays a bigger role in health and weight maintenance.

Finally, we’re tackling fasted workouts. Dr. Stacy Sims says women should never train fasted, but Laura’s not entirely convinced. Is it optimal? Maybe not. Detrimental? Not really. Let’s break it down and find what works for YOU.

Join us for laughs, insights, and a little trash talk as we explore these topics and more!

Chapters

00:00 Frustrations with Pull-Ups 

07:00 Dieting and Protein Intake

09:15 Transitioning to New Workout Routines

12:25 Exploring the Carnivore Diet Experiment

25:30 Navigating Weight Loss Medications

37:30 The Importance of Muscle for Health

40:40 What is More Important, Diet or Exercise

43:25 Childhood Activity Then vs Now

46:50 Does Extra Protein Give You More Energy?

51:00 Fasted Workouts and Hormonal Responses

Links:

Jaime’s Free Training Program

Laura’s Free Training Program

Laura’s Free Power Training Program

Join the Squad

Websites:

www.strengthbyjaimebarroso.com

www.laselitetraining.com

Instagram:

@liftwithlauras

@strengthbyjaimebarroso

Questions or comments? Topic Suggestions? Email us!

[email protected]

In this episode, Jaime and Laura break down the essential elements of effective fat loss as summer approaches. They explore key components like achieving a caloric deficit, prioritizing protein, and incorporating strength training alongside cardio. The discussion dives into common fat loss mistakes, the power of mindset, and the role of pre-planning and consistency in reaching fitness goals. Listeners will gain insight into practical strategies like calorie cycling, diet breaks, and balancing nutrition with exercise for long-term success.

Chapters

00:00 Introduction to Summer Shred

03:25 Caloric Deficit

11:30 The Importance of Protein

24:00 Strength Training

28:30 Cardio and Its Role in Fat Loss

34:30 The Importance of Mindset in Weight Loss

42:15 Summarizing the Fat Loss Plan

44:50 Advanced Strategies: Calorie Cycling and Diet Breaks

Links:

Jaime’s Free Calorie Calculator

Laura’s Free Calorie Calculator

Jaime’s Free Training Program

Laura’s Free Training Program

Laura’s Free Power Training Program

Join the Squad

Websites:

www.strengthbyjaimebarroso.com

www.laselitetraining.com

Instagram:

@liftwithlauras

@strengthbyjaimebarroso

Questions or comments? Topic Suggestions? Email us!

[email protected]

In this episode, Jaime and Laura kick things off with some funny dog-sitting stories and a deep dive into the quirks of different dog breeds. Puppy training chaos included. They share their own experiences with big vs. small dogs and how much personality can fit into four furry legs.

The discussion transitions into fitness topics, particularly focusing on the keto diet and individual responses to dietary changes. They explore the benefits and challenges of various diets, emphasizing the importance of personal experience and individual needs. In this conversation, Laura and Jaime tackle the challenges of gym anxiety, the complexities of weight fluctuations during fitness journeys, and provide practical advice for effective leg workouts within limited time constraints. They emphasize the importance of facing fears, understanding body recomposition, and creating efficient workout strategies to achieve fitness goals.

Chapters

00:00 The Chaos of Dog Sitting

13:00 Exploring the Keto Diet

22:00 Overcoming Gym Anxiety

30:00 Understanding Weight Fluctuations and Body Recomposition

36:45 Efficient Leg Workouts for Limited Time

Links:

Join the Squad

Websites:

www.strengthbyjaimebarroso.com

www.laselitetraining.com

Instagram:

@liftwithlauras

@strengthbyjaimebarroso

Questions or comments? Topic Suggestions? Email us!

[email protected]

In this episode, we break down a fascinating study on Vitamin D and nutrient partitioning, and how it helps your body turn excess calories into muscle instead of fat by lowering myostatin and boosting leptin sensitivity. Then, we tackle some questions: Will you lose muscle after a week of barely eating due to illness? And what’s the best way to recomp? Plus, we sprinkle in a discussion on parenting and grit—why letting kids struggle a little can actually make them stronger in the long run.

Chapters

00:00 Taekwondo Story

10:00 Understanding Nutrient Partitioning and Vitamin D

20:45 The Role of Myostatin in Muscle Growth and Genetics

22:30 Understanding Grit and Resilience in Parenting

30:00 The Balance of Problem Solving and Independence

32:50 Will I Lose Muscle During Illness and Low Calories

35:55 Body Recomposition: Strategies and Considerations

41:00 Strength Training Guarantees Results

42:15 Future Programming Plans

43:35 Genetics & Athleticism 

49:50 Closing Thoughts and Future Topics

Links:

Join the Squad

Websites:

www.strengthbyjaimebarroso.com

www.laselitetraining.com

Instagram:

@liftwithlauras

@strengthbyjaimebarroso

Questions or comments? Topic Suggestions? Email us!

[email protected]