Hey Frendos!

Stay tuned til the end of the show because I'm answering your Muscle Over Menopause transformation challenge questions as well as…

… dropping some nutrition and lifting tips that make all the difference for muscle growth and dropping excess body fat.

🧐This episode reveals all the secrets I save for my 1:1 clients

It's these minor, little-known tweaks that dramatically move the needle when it comes meaningful physique transformation. 

Plus…

Jonni and Michelle tackle today’s hot topics:

* Did Sofia Vergara deserve an Emmy for Griselda?

* Why does Michelle have smoker/hummer wrinkles when she does neither?

* A South Korean writer, Han Kang, wins a Nobel in literature for the first time!

* How Jonni’s six-week transformation is going with all her travel

* The woman Jonni would switch teams for?!?!

* Michelle’s wacky experience using Scorolash growth serum so far…

* The Washington Commanders don’t suck this year!

…and so much more merriment.

💪🏼Muscle Over Menopause Tips, Tricks, Answers, & Advice in this Episode:

* When do you start seeing results?

* How low quality sleep mimics the metabolic profile of Type 2 diabetes

* How proper sleeps helps burn body fat

* How to modify the Muscle Over Menopause workout from six days to five

* Benefits of the Cal-Poly Hip Flow

* Why working side/rear delts gives shoulders shape vs. overworking front delts

* The reason a full range of motion is more important than lifting heavier weights

* How women can easily achieve their first (or 51st!) pull up

* Easy ways to cultivate daily discipline

* The mindset of elite athletes

* Fighting gravity is crucial for muscle growth

* Why some water weight gain is good when weightlifting

* Why a scale isn’t a great gauge of fat loss or muscle gain

* How to show up for yourself vs short-change yourself

* Hydration guidelines and beverages to minimize

* What kind of cardio is best for fat loss?

* How do I train for my endurance sport while doing this workout?

* The 10 body weight squats hack to fuel fat burning

* When should I take my rest day?

* What if I miss a workout(s)?

* Tailoring menstrual cycles to training cycles

* How emotionally intelligent people ask Empowered Questions in 4 easy steps

* Do I have to do the exercises in order?

* How to correct muscle/limb imbalances and asymmetry?

* Alcohol and cannabis pre-sleep study findings are frightening

* Pre-, peri- and post-workout nutrition to maximize muscle growth

* How to do pull ups for reps vs. muscle growth (see demo vid below)

* What kind of grips are best for pull ups? What difference does it make?

* How to easily add more protein into your diet even when feeling full

* Study: Altered Sleep Architecture Following Consecutive Nights of Presleep Alcohol

🏋🏻‍♀️Exercise Demos Mentioned

Pull Ups for Reps vs. Muscle Growth

(How To) Behind the Back Cable Lateral Raise

The wifi was a little wonky when recording the vid above but it kinda helps slow the movement down so you can grasp how to set up this movement better.

🙏🏽Your likes, shares, subscribes and honest reviews greatly help the pod! Thank you!

Items Mentioned *

* VersaGripps to elevate ALL your pulling movements

* Creatine Monohydrate

* Read my thorough post about creatine here»

The Deep Kimchi podcast is all things fitness, fun, finance, foolishness with two Korean-ish bestie broads in their 50's with no F's left to give.

We’re shooting the midlife shizz with no holds barred.

❗️WARNING - Not for sensitive ears or the easily offended.

There. You’re warned.

Enjoy, share and leave us comments or questions below!

We look forward to dishing the Deep Kimchi with you weekly.

♥️🙏🏽 Thanks SO MUCH for listening,

Jonni & Michelle

P.S.

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