We're mixing things up today with three topics you've been asking about: when to train, how to fuel your workouts, and what actually works for shrinking your waist.

First, we tackle the biggest question - when is the best time to train? Spoiler alert: there isn't one perfect time. Kate breaks down training at 3 AM versus after 12-hour shifts, Caroline shares why she refuses to lift at 5 PM, and Alani explains her ideal early afternoon schedule. The truth is, the best time to train is when you can consistently show up, not when your body feels "optimal."

Next, we dive deep into pre and post-workout nutrition. We're talking about why your pre-workout snack of a rice cake isn't cutting it, how to structure your highest carb meals around training, and the difference between quick-digesting versus slow-digesting carbs. Plus, Kate explains when and why you might need intra-workout carbs.

Finally, we address the waist shrinking question everyone asks. You can't spot reduce fat from your midsection, but you can create the illusion of a smaller waist by building your shoulders and lats. We break down why weighted oblique exercises might be working against you and share our approach to core training that actually helps.

We also touch on the most overlooked factor in seeing results - sleep and recovery. Because all the perfect training and nutrition in the world won't help if you're running on four hours of sleep.

Stop overthinking the details and start focusing on consistency.

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