Finding Fitbliss

We are just over a week from American Thanksgiving, the jumping-off point of the last six weeks of the year, often referred to as the "holiday season." On today's bite-size episode, Jess, Carrie, and Annie embark on a thoughtful conversation about boundary setting, mindfulness, and self-awareness to honor your needs this Thanksgiving and beyond.

We will see you next week during our full-length episode for a detailed discussion on the science and nuance regarding the Semaglutide/Ozempic "craze."

For Coaching or to submit a question for the podcast - fitblissfitness.com

Follow our team - @teamfitbliss

Time Stamps-

Intros: 00:00 - 3:20

Self Care: 3:20 - 5:38

Buffers/Self Awareness at Holiday Events: 5:38-10:40

Practical Tips for Staying Consistent: 10:40 - 11:54

Overeating/Undereating around the holidays: 11:55 - 15:00

Restricting/Binging: 15:00 - 17:10

Setting Healthy Boundaries: 17:12 - 18:30

Tips if You Aren't Around Family for the Holidays: 18:30 - 19:43

Setting Your Nutrition Boundaries in a Positive Way - 19:45 - 22:25

Being Aware of Others' Nutrition Needs: 22:46-23:36

Wrap Up: 23:36-25:42

We are back for season 2 of the Finding Fitbliss podcast! Catch up with the team and hear us go through an audience-led Q&A, plus hear about the fantastic season we have planned for you, including our first official full-length episode, covering the new and polarizing drug Semaglutide aka Ozempic, which will launch after next week's bite-size episode all about glute training with IFBB Pro and Fitbliss coach Chantel Hall.

If you enjoy our work, please leave us a review and share the podcast with a friend!

links:

coaching: fitblissfitness.com

dextrose: https://a.co/d/f6xBmS5

instagram: instagram.com/teamfitbliss

Time Stamps -

1:00-7:10 - Our Company History and Lynndsey's Story

7:11- 10:08 - What to expect this season

10:10 - 15:08 - Natalie and Sami's Introductions

15:10- 36:50 - Personal Updates for Natalie, Sami and Lynndsey

36:51- 41:30 - Upcoming Podcast Topics

42:00 - 1:03 - Q&A

Q1 - Lately, I have been noticing this feeling during my sessions. What suggestions do you have to help?

Q2 -Advice?!? I am a 15-year-old female athlete. My soccer season just ended, and I have about a month before basketball starts up. The problem is, I have been eating a small breakfast and a light dinner and have dropped to about 100. As a high schooler and teenager, I have never felt better about my body. But, as an athlete, I have never felt weaker and less capable. Today, I went to the park to shoot around, and I couldn't even make a 3-point shot to the rim because I was so weak. I'm not quite sure how to approach this, so any advice is more than welcome!

Q3 - First Powerlifting Meet

Hi ladies, I'm excited for season two! Also, I am getting ready for my first powerlifting meet. I am feeling anxious about lifting in front of people. Do you have any tips to help me perform my best?

1:04 - Wrap Up + Gratitude for Reviews

In today's episode, our team speaks from evidence and personal experiences about binge eating from both a coach and individual perspective. While we aim to be mindful of language, however, this topic may be triggering for some listeners. Please use your best judgment when deciding which episodes are suitable for your needs.

fitblissfitness.com

If you would like to follow our team for more tips between episodes, check out @teamfitbliss on Instagram or view our website at fitblissfitness.com for more information about our coaching!

In this episode, Jess leads a conversation centered around RPR, RIR and asks our coaches how our coaches use (or don't use) these concepts to manage the training of themselves and their clients!

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In today's episode we look at fitness and wellness through the lense of the menopausal phase with the help of Master Coach and Fitbliss Chief Operating Officer Sami G and two of her Masters Bikini athletes including Julie who achieved her IFBB Pro card at 62 and Cathi who is in the process of prepping for her first ever contest at 57!

They discuss their background and considerations for training, nutrition, supplementation, HRT and mindset for women generally, and as they work through the menopausal phase of life.

In this episode, Jess hosts Lynndsey on a very quick discussion on strategies that can help alleviate or at least help with muscle soreness. They go over easing into training as well as post-exercise active recovery, compression clothing, heat/cold exposure, massage, foam rolling, and Lynndsey's personal habits to stay fresh for her training!

References:

Armstrong R. B. (1984). Mechanisms of exercise-induced delayed onset muscular soreness: a brief review. Med. Sci. Sports Exerc. 16, 529–538. 10.1249/00005768-198412000-00002

Beliard S., Chauveau M., Moscatiello T., Cros F., Ecarnot F., Becker F. (2015). Compression garments and exercise: no influence of pressure applied. J. Sports Sci. Med. 14, 75–83.

Bieuzen F., Brisswalter J., Easthope C., Vercruyssen F., Bernard T., Hausswirth C. (2014b). Effect of wearing compression stockings on recovery after mild exercise-induced muscle damage. Int. J. Sports Physiol. Perform. 9, 256–264. 10.1123/ijspp.2013-0126

Brown F., Gissane C., Howatson G., van Someren K., Pedlar C., Hill J. (2017). Compression garments and recovery from exercise: a meta-analysis. Sports Med. 47, 2245–2267. 10.1007/s40279-017-0728-9

Crane, Justin D., Daniel I. Ogborn, Colleen Cupido, Simon Melov, Alan Hubbard, Jacqueline M. Bourgeois, and Mark A. Tarnopolsky. "Massage Therapy Attenuates Inflammatory Signaling After Exercise-Induced Muscle Damage." Science Translational Medicine 4, no. 119 (February 1, 2012): 119ra13-119ra13. doi:10.1126/scitranslmed.3002882.

Dupuy, O., Douzi, W., Theurot, D., Bosquet, L., & Dugué, B. (2018). An evidence-based approach for choosing post-exercise recovery techniques to reduce markers of muscle damage, soreness, fatigue, and inflammation: A systematic review with meta-analysis. Frontiers in Physiology, 9. https://doi.org/10.3389/fphys.2018.00403

Fröhlich M., Faude O., Klein M., Pieter A., Emrich E., Meyer T. (2014). Strength training adaptations after cold-water immersion. J. Strength Cond. Res. 28, 2628–2633. 10.1519/JSC.0000000000000434

Guo J., Li L., Gong Y., Zhu R., Xu J., Zou J., et al.. (2017). Massage alleviates delayed onset muscle soreness after strenuous exercise: a systematic review and meta-analysis. Front Physiol. 8:747. 10.3389/fphys.2017.00747

Herbert R. D., de Noronha M., Kamper S. J. (2011). Stretching to prevent or reduce muscle soreness after exercise. Cochrane Database Syst Rev. CD004577. 10.1002/14651858.CD004577.pub3

Hill J., Howatson G., van Someren K., Leeder J., Pedlar C. (2014). Compression garments and recovery from exercise-induced muscle damage: a meta-analysis. Br. J. Sports Med. 48, 1340–1346. 10.1136/bjsports-2013-092456

Kargarfard M., Lam E. T., Shariat A., Shaw I., Shaw B. S., Tamrin S. B. (2016). Efficacy of massage on muscle soreness, perceived recovery, physiological restoration and physical performance in male bodybuilders. J. Sports Sci. 34, 959–965. 10.1080/02640414.2015.1081264

Nahon, R. L., Silva Lopes, J. S., & Monteiro de Magalhães Neto, A. (2021). Physical therapy interventions for the treatment of delayed onset muscle soreness (DOMS): Systematic review and meta-analysis. Physical Therapy in Sport: Official Journal of the Association of Chartered Physiotherapists in Sports Medicine, 52, 1–12. https://doi.org/10.1016/j.ptsp.2021.07.005

Schoenfeld, B. J., & Contreras, B. (2013). Is postexercise muscle soreness a valid indicator of muscular adaptations? Strength and Conditioning Journal, 35(5), 16–21. https://doi.org/10.1519/ssc.0b013e3182a61820

Strategies for reducing delayed-onset muscle soreness. (n.d.). Human Kinetics. Retrieved January 26, 2023, from https://us.humankinetics.com/blogs/excerpt/strategies-for-reducing-delayed-onset-muscle-soreness

Suzuki M., Umeda T., Nakaji S., Shimoyama T., Mashiko T., Sugawara K. (2004). Effect of incorporating low intensity exercise into the recovery period after a rugby match. Br. J. Sports Med. 38, 436–440. 10.1136/bjsm.2002.004309

Zainuddin, Zainal, Mike Newton, Paul Sacco, and Kazunori Nosaka. "Effects of Massage on Delayed-Onset Muscle Soreness, Swelling, and Recovery of Muscle Function." Journal of Athletic Training 40, no. 3 (September 2005): 174–80.

Zainuddin Z., Sacco P., Newton M., Nosaka K. (2006). Light concentric exercise has a temporarily analgesic effect on delayed-onset muscle soreness, but no effect on recovery from eccentric exercise. Appl. Physiol. Nutr. Metab. 31, 126–134. 10.1139/h05-010

In this episode, our founder and Fitbliss Master Coach Lynndsey discusses Cold Exposure from a metabolic standpoint with our team's blood work analyst David Herrera and Fitbliss Coach Katie Crawford!

If you'd like to work with fitbliss, fill out a coaching application at fitblissfitness.com

To read a research review on this topic, check this out:

https://journals.physiology.org/doi/full/10.1152/japplphysiol.00934.2020#pane-pcw-references