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If you feel like you need to train 5 days a week to see progress and feel like you just can't keep up, this one is for you! With the right approach, you can see results without the gym taking up TONS of your time every week. These 10 tips will give you a great starting place, and will show you that you CAN make progress, even with a busy life! I hope you enjoy and learn lots! Timestamps are below.

1:15 - Intro to the topic

2:35 - Support the show if it adds value to your journey (love you guys thankyou ahead of time!!!)

3:10 - volume allocation (aka you don't have to grow every muscle group in every training block)

6:30 - be intentional with your training split + ideas

13:19 - save accessory work for the gaps (and be okay sacrificing some)

16:05 - use supersets + tips for using them wisely

21:20 - take advantage of your weekends

24:04 - build training into your schedule like an appointment

25:33 - utilize a home/apartment gym in combo with a full gym (+ example)

29:15 - make every rep count (set up, load, intensity, tempo)

31:37 - shift your mindset towards your current bandwidth for training

34:05 - go get your workout even if you could move it to the next day

36:27 - summary & final tips

36:55 - new 1-1 program website !!!

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There are several approaches to dieting we can take, but which one is right for you? In this episode, I go over 10 different dieting strategies that I have used either with myself or with clients. Although all of these strategies get at the same underlying principle of being in a consistent deficit, these tools can make adherence easier and more enjoyable, and help to manage general diet fatigue. Remember, you don't have to over-complicate it just because. Find what works for YOU, and that may change overtime! Timestamps are below.

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2:00 - dieting strategies intro

5:10 - the most basic approach

5:50 - (strategy 1) cyclical dieting & planned diet breaks

10:01 - (strategy 2) natural diet breaks

12:43 - (strategy 3) refeed days

15:51 - (strategy 4) trainings & rest day targets

19:20 - (strategy 5) base day + untracked meal

22:15 - (strategy 6) 5 low, 2 high days

24:16 - (strategy 7) 5 low, 2 high days with a built in untracked meal

26:06 - (strategy 8) shortened eating windows

29:43 - (strategy 9) fatigue breaks

30:55 - (strategy 10) intuitive breaks & adapting strategies

33:06 - really important reminder of what matters MOST

34:15 - which option is right for you? (practical application so you don't get overwhelmed by all the options)

36:00 - talk to ya next time!

Today, I am interviewing Dr. Kasey Jo on all things mindset. She has her Ph.D. in Psychology and has been in the health & fitness space for almost a decade. She blends nutrition and fitness with the essential mindset work necessary for success in any health & fitness journey. We talk about behavior change, self sabotage, boor body image, and more in the episode. It's packed with great info and practical tips, and I hope you love it! Timestamps below.

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Check out Kasey's Podcast

2:00 - Introducing our guest!

5:30 - Mindset overview / why we can't ignore it

10:01 - Struggling to take action / self sabotage

15:05 - Identity vs self belief

16:20 - Behavioral activation

20:12 - Willpower & environment

22:15 - How to build self belief without "positive affirmations"

29:20 - Overcoming low self esteem & poor body image

38:40 - Sneaky attitudes that might be holding you back

44:05 - How to be patient with the process

49:00 - The rise of mindset coaching

52:15 - Kasey's podcast, IG, etc.

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Can weekends really ruin your progress? In today's episode, we are talking ALL about it. I dive into why it's so easy for calories to add up over the weekend, how that can cut into your deficit, and tips to avoid slowing or halting your progress. Enjoy!!!

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If you feel like you are getting your own way on your fitness journey and can’t seem to stick to what you need to do to make the changes you desire for your body and your health, this episode is for you! Today, we are talking about mindset shifts you MUST have for successful transformation (which I view as seeing the results you want, being able to sustain those, and maintaining a good relationship with food & the process as a whole along the way). Enjoy today’s show! Timestamps & links below.

1:20 - intro / why this matters

4:03 - support the show :)

4:50 - what role am I playing in my current struggles? > what can I blame outside of myself?

13:48 - getting rid of what is suppressing your motivation > always seeking more motivation

18:10 - good things I am doing & why > bad things I'm not doing

22:52 - learning to see past tomorrow

26:40 - the difference between progress & results

29:55 - accept the sacrifices OR accept the outcomes

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Answering frequently asked questions regarding tracking macros in today's episode! There can be lots of confusion around this topic, so we are going to clear some of that up here. As always, hope you love the episode! Timestamps are below.

Be sure to rate & review if you're enjoying the show! xo

3:18 - What tracking app should I use?

5:26 - What all should I keep track of?

9:54 - Why are the calories off, even when I hit my macros?

13:03 - Should I track net carbs or total carbs?

14:37 - Do I need to weigh everything out?

17:22 - How close do I need to hit my macro targets?

19:40 - Can I eat whatever I want if I hit my macros? What parameters should I have?

23:33 - What do I do if I'm under on protein, but I already hit my calories?

28:35 - What if I keep going over on my fats before I get to my last meal?

31:41 - What is the best way to track alcohol?

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Tracking is a great tool, but it's not something I believe should be a 24/7 thing. In this episode, I'll dive into some signs that you may want to put a pause on tracking macros, and how to transition out of it in the best way possible! Timestamps are below.

0:55 - I spend most of my life not tracking?

3:12 - Flaws in the "intuitive eating" model

5:15 - Tracking is an amazing tool

6:05 - An update on my current deficit phase

7:15 - Signs it might be a good time to stop tracking

23:40 - The tracking spectrum

24:22 - It's not a forever decision

25:35 - How to transition into not tracking

41:15 - How I personally maintain without tracking

42:13 - Am I team macros or no macros?

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How much cardio should you do in a cut? Can you make progress without tracking macros? We are back with another Q&A where I will answer those questions, and more! Lots of great topics to cover today (timestamps are below). If you ever have questions you'd like me to answer on the podcast, please get in touch on IG!

Timestamps:

1:52 - How do I know how much cardio I should do in a cut?

14:00 - Can I see progress without tracking macros?

23:07 - How can I increase my motivation to stick to a plan?

27:34 - How much does my pre-workout meal actually matter?

32:15 - How long should my diet be?

35:48 - Should I try to track when I'm traveling if it causes me stress?

42:47 - Bonus fav travel snacks

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If you've ever been confused on the topic of body recomp, this episode is for you! We dive into if recomp is really possible, who it's best fitting for, key variables for successful recomp, assessing progress, and more. You're in for a treat! Timestamps are below.

Timestamps:

1:55 - testimonials from my body recomp class

3:40 - defining terms (body composition & body recomp)

6:30 - body recomp vs a deficit & building phase

7:20 - can you actually do both at once? (the science)

8:44 - how can the scale stay the same if I'm losing fat?

10:29 - is recomp optimal?

12:05 - who has the best and worst potential for body recomp?

15:00 - if you have good recomp potential, should you still take that approach? (not necessarily)

17:55 - what if you don't have good potential?

19:24 - 5 key components of successful recomp

19:41 - training for body recomp

32:38 - energy balance for body recomp

36:11 - protein intake for body recomp

39:00 - recovery factors for body recomp

45:05 - adherence for body recomp

46:22 - assessing progress in a recomp phase

51:26 - what if you don't have good potential for a recomp phase? long term recomp?

54:05 - recap & summary

Hope you loved the episode!

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So many people set themselves up for miserable diets. My goal with this episode is to make sure that's not you! In today's episode, we discuss 6 different ways to make your diet easier and more enjoyable so that you can stick to it, see results, and sustain those results! Enjoy! Timestamps are below.

1:45 - Why this conversation is important

4:50 - Engineering an environment for success

11:44 - Having a tentative gameplan

15:10 - Strategies to manage your hunger

20:12 - Getting support from others in your life

25:45 - Managing your total stress load

30:50 - Accepting the sacrifices

34:00 - A tangent on "balance"

34:50 - Episode recap

35:17 - What's coming next to the podcast?