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Timestamps:

​​2:45 - weekly surplus vs daily surplus for muscle growth. While it seems obvious that to be in a daily surplus would be better, my mind wonders whether being in a weekly surplus provide similar benefits?

6:15 - I am a 5’3” 125lb female. This past summer I was in a calorie deficit and in the past month I have decided to move towards maintenance and slight surplus with the goal of muscle growth. With that being said, in 5 months I will be leaving for basic training and I am concerned with losing the muscle I will hopefully have built while I am there for 8 weeks. I will also be required to run a mile and a half, my goal is to get this done in 10 minutes 55 sec to reach the highest PT standard (I am currently at 12 minutes which is passing but not excellent). With these goals in mind would it be more beneficial to reevaluate my nutrition and fitness goals?

14:45 - How to refocus your energy towards your goal when self belief is lacking?

24:35 - I am in need of some guidance. I was just in a cut for about 4 months and at the end of August I started school. I want to go back to maintenance and try to stay close to the weight I’m at. When school started my activity level shot up and I slowly started to increase my calories. I am about three weeks in I have already gained 3lbs and I have only upped my calories by 100. I feel like I am doing something wrong. I am trying to do this slowly but I have having lots of cravings.

31:50 - I’d love to know if all of your clients track macros inside your company or if you ever work with clients in other ways outside of macros.

42:50 - I am curious of your opinion on cardio programming. Do you feel like there is a difference doing multiple shorter duration cardio sessions vs 1 longer duration in a week? For example, having a client do 3x20 min sessions per week or 1x60 min per week if intensity is equal.

47:30 - What’s the standard squat depth? In almost every squat video I see, they go past parallel, but I was told that going to parallel is a good enough squat. Should I not count my squats if I’m purposely not going ass-to-grass?

52:55 - I have a question for the coaches who listen. One thing I’m struggling with recently is that a lot of my clients seem to be batting mental health, depression and burnout symptoms. As a coach, how do you prevent yourself from taking that energy on? Sometimes my empathy gets the best of me. I’m finding myself getting burned out and overwhelmed easier as a result of being around it so often

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