How to stay on track while traveling!

Links: Watch on Youtube: https://youtube.com/playlist?list=PLeq24hc5MTEic_2Vdksg0FU28KfBcyNLz

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Free Resources in our FB Community - Join Here: https://www.facebook.com/groups/empwrfitfam

E18: 3 Ways to hit your nutrition goals

Links: 

My favorite Meal Prep: http://shipping.myfitfoods.com/discount/B10

My favorite protein powder: https://1stphorm.com/products/phormula-1/?a_aid=empwr 

Fave flavors: Vanilla Ice Cream, Chocolate Mint, Orange Dreamsicle, Caramel Latte

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Join our free community:  https://www.facebook.com/groups/empwrfitfam

7 Ways to get your workout in when you don't want to

Links:

Apply for coaching https://ols9qegwcyo.typeform.com/to/zZBRvgiD

Join our free community: https://www.facebook.com/groups/empwrfitfam

My favorite Meal Prep: http://shipping.myfitfoods.com/discount/B10

My favorite protein powder: https://1stphorm.com/products/phormula-1/?a_aid=empwr

Fave flavors: Vanilla Ice Cream, Chocolate Mint, Orange Dreamsicle, Caramel Latte

How to Grow Your Glutes

Link to free 4 week Glute Growth Program : Glute Growth Program

Time stamps

3:00 What are the Glutes

5:30 What type of exercise do we need to do to grow the glutes?

7:00 What do the glute DO?

10:00 What specific exercises should we do to grow the glutes?

17:00 How many reps should you do?

19:00 How many sets should you do?

23:00 How do you need to eat to grow your glutes?

Protein: How much should I eat? How do I get it?

My Favorite Protein Powder supplement: https://1stphorm.com/products/phormula-1/?a_aid=empwr

Free Protein e-Book Link: http://biancascalise.com/free-lean-protein/

Free Facebook Group: https://www.facebook.com/groups/empwrfitfam

Link to Sign Up for Coaching: https://ols9qegwcyo.typeform.com/to/zZBRvgiD

Time Stamps

1:20 Why should you prioritize protein?

14:50 How much protein should you get?

23:37-24:24 Most people could benefit form a protein supplement

Strength Training Foundations Part 2

Freebee - Strength Training Foundations Ebook LINK - http://biancascalise.com/workouttips/

Free Facebook Group: https://www.facebook.com/groups/empwrfitfam

Link to Sign Up for Coaching: https://ols9qegwcyo.typeform.com/to/zZBRvgiD

Time Stamps:

0:58 What weight should you select?

7:00 Tip for bringing in more mind muscle connection

15:20 How hard should you push yourself?

23:20-23:48 You are usually capable of more than you think you can

Strength Training Foundations Part 1

Freebee - Strength Training Foundations e-book LINK - http://biancascalise.com/workouttips/

Free Facebook Group: https://www.facebook.com/groups/empwrfitfam

Link to Sign Up for Coaching: https://ols9qegwcyo.typeform.com/to/zZBRvgiD

Time Stamps:

1:40- 2:23 You should strength train

2:24 - 11:00 Why should you strength train?

11:00 - 12:19 Start looking at your body for what it can do

16:00 - 19:30 How often should you lift

19:30 - 29:10 The two types of exercises Compound and accessories

29:10 -30:00 How many reps and sets should you be doing?

30:00 How long should you rest?

How to navigate your fitness journey during the holidays

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Happy Holidays!

Time Stamps:

2:00 WHY must you embody health, strength, love this holiday?

3:30 2 Journal Prompts for a clear, enjoyable holiday

10:48 What is your schedule going to look like this holiday? Let’s Plan

12:45 Easy Tips for feeling good in your body during the holidays

16:30 Games you can suggest 

How to Direct Your Focus on Fitness

Links: 

Apply for coaching: https://ols9qegwcyo.typeform.com/to/zZBRvgiD

Join our free community:  https://www.facebook.com/groups/empwrfitfam

Time Stamps: 

0:51 - 1:49   You must have a plan

2:27 - 3:01 There is no such thing as an end result

3:01- 4:01 the most common mistake people make in focus

4:02 - 4:47 Rather than focusing on when your results or coming focus on this

4:51- 6:09 Focusing on “How far away i am” from a goal can crate a disempopwered mindset

6:10 - 7:14 Chunk down your goals, Make it easy and practical to hit your daily targets

8:01 - 8:13 Focus on today

8:13 - 9:10 Disempowering questions lead to disempowered results

9:10- 10:11 Stop beating yourself up

10:26 - 11:16 Empowerment - If i am the chokehold i am the solution

12:40 - 13:16 You are not broken. You are human

13:21 - 13:43 Controlling mental chatter

16:03- 17:12 The idea you’ll be happy when you achieve your result is a lie

21:52 -  22:26 The more you practice empowering thoughts the more empowering thoughts will come easily

Links Mentioned:

Apply for coaching special (November Only)

https://ols9qegwcyo.typeform.com/to/zZBRvgiD

Free Resources in our FB Community

https://www.facebook.com/groups/empwrfitfam

Time Stamps:

0:18 - 0:46 If you go through periods of not feeling motivated there is nothing wrong with you ❤️

11:17 - 12:22 Avoid the trap of self judgment

12:25 - 13:36 Exercise clarity & Acceptance

13:47 - 14:38 The words I AM are incredibly powerful

14:21 - 15:40 Practice being the observer

19:49 - 20:54 Do something different with your body and the mind will follow

23:53 - 25:23 “Why” is not always the most helpful question

27:30 - 28:29 When we show up for ourselves we can show up for other people

29:40 - 30:08 We are here to help each other through this human experience