In today's episode I cover a few key things to consider when developing a training program! Whether you do CrossFit, body building, or train specifically for a sport, it is important to understand the true expectations of results with that program.

Are you struggling to figure out how to dial in your nutrition to get the results you want from your training?

Schedule a clarity call:

bit.ly/fbrxcall

Join My Free Facebook Group:

https://www.facebook.com/groups/14193...

Podcast Topic Request Form

https://forms.gle/MbmLXbzLLVcbr9rv6

Do you struggle with knowing what to prep or how to prep? In today's episode I break down the top things that help ensure I am set up for success every week.

A few of my go to products mentioned in the show!

1st Phorm Level 1 Protein Powder
Alyssa's Oatmeal Bites
GHUGHES SAUCES
Flavor God Seasonings

Ready to take your nutrition to the next level?

Schedule a clarity call:

bit.ly/fbrxcall

Join My Free Facebook Group for more free tips and opportunities for coaching:

https://www.facebook.com/groups/14193...

Have a topic you want to get answered?

https://forms.gle/MbmLXbzLLVcbr9rv6

Maybe you have been told that you aren't eating enough to lose weight.
Maybe you are busting your ass in the gym and feel like your nutrition is so dialed in and it seems like your body is just not changing.
Maybe you have been struggling to deal with the sleep deprivation, the lack of focus, the desire to eat everything you aren't "supposed" to once that 4:00 slump hits.
Maybe you also really want to lose fat and you are not sure what you are doing wrong.

In today's episode I break down some of the ways you may be unintentionally hindering your progress.

Have you been living in a diet mindset for too long? Join us Wednesday 3/8 in my private facebook group for this week's live training.

We are going to break down how to use a calculated method to getting you body adjusted to eating more food while getting you leaner, fitter, and more energized in your day!

Send me a DM on my IG@cherylnasso or FB @cherylnasso  and I will send you the zoom link!

Schedule a clarity call:

bit.ly/fbrxcall

Join My Free Facebook Group:

https://www.facebook.com/groups/14193...

Podcast Topic Request Form

https://forms.gle/MbmLXbzLLVcbr9rv6

Do you often question if alcohol is impacting your results? Do you wonder if giving it up all together will make a difference? Perhaps alcohol is the one thing you WON'T give up. In today's episode I break down a few things that may help you understand how alcohol impacts your body and hopefully help you make better decisions around drinking. Sometimes that means HAVE THE DRINK, other times it means SKIP IT. 

Schedule a clarity call:

bit.ly/fbrxcall

Join My Free Facebook Group:

https://www.facebook.com/groups/14193...

Podcast Topic Request Form

https://forms.gle/MbmLXbzLLVcbr9rv6

Do you feel weak because you can't seem to stick to your diet? Do you often find yourself trying to cut the exact same habits on a daily basis. Do you ever stare in the refrigerator and not really know what you are looking for? In today's episode I hope to give you a better understanding of what is actually behind appetite, hunger, and cravings.

Want to learn more about FIXING YOUR DIET?

Join my live training Wednesday 3/1 @ 5 PM EST in my private facebook group. Would you rather join me LIVE on ZOOM?

Send me a DM on my IG@cherylnasso or FB @cherylnasso  and I will send you the zoom link! 

Schedule a clarity call:

bit.ly/fbrxcall

Join My Free Facebook Group:

https://www.facebook.com/groups/14193...

Podcast Topic Request Form

https://forms.gle/MbmLXbzLLVcbr9rv6

Are you frustrated at your lack of commitment to yourself?
Do you find it hard to stay committed to a goal long enough to see it through?
In today's episode I break down some key things that may be keeping you from making progress ans a better way to work towards changes that will actually produce better results.

Schedule a clarity call:

bit.ly/fbrxcall

Join My Free Facebook Group:

https://www.facebook.com/groups/14193...

Podcast Topic Request Form

https://forms.gle/MbmLXbzLLVcbr9rv6

Have you ever lost weight only to regain it?
Have you lost weight but now fear you will regain it?
In today's episode I talk about 4 key components of sustaining the results you worked hard for!

Schedule a clarity call:

bit.ly/fbrxcall

Join My Free Facebook Group:

https://www.facebook.com/groups/14193...

Podcast Topic Request Form

https://forms.gle/MbmLXbzLLVcbr9rv6

Schedule a clarity call:

bit.ly/fbrxcall

Join My Free Facebook Group:

https://www.facebook.com/groups/14193...

Podcast Topic Request Form

https://forms.gle/MbmLXbzLLVcbr9rv6

Today I am on a bit of a rant after recently feeling personally touched by Haley Adams social media post. In todays episode I want to talk about body image, the pressure to EAT along with the pressure to stay LEAN. I want to talk about the true reasons for an eating disorder and how most people completely misunderstand them. 

If you are someone who had dealt with an eating disorder, is dealing with an eating disorder, or thinks you may have an eating disorder, remember you are not alone. It is not weakness to ask for help. Strength is in vulnerability .

If this episode touches you, please shoot me a message:

[email protected]

IG: @cherylnasso

Schedule a clarity call:

bit.ly/fbrxcall

Join My Free Facebook Group:

https://www.facebook.com/groups/14193...

Podcast Topic Request Form

https://forms.gle/MbmLXbzLLVcbr9rv6

AMRAP : 14 

60 Cal Row

50 Toes To Bar

40 Wall Balls

30 Power Cleans 

20 Ring Muscle ups

Should you RX or SCALE?

If you feel confident with toes to bar, wall balls and power cleans at those weights and standards, HIT RX! The ring muscle ups are a bonus for your fitness! Just be sure that you push the pace on the power cleans to maximize your tie break if you do not plan on getting more than a few muscle ups (if any)

If you don’t quite have toes to bar or you feel insecure about the weight, I think scaling is fine to optimize your expression of FITNESS. Push to try and match the scores of some of the best in the RX division! 

Strategy Notes:

Go into this workout with the end goal in mind. What would be a realistic goal for you? Then backtrack from there. 

Row - This should be a hard but manageable pace. You should feel an effort of around 7 out of 10 but should be able to get right to work on the toes to bar. Think of a pace you can maintain between 3-4 min for men and 4-5 min for women. Before going into this workout, get on the rower and try out a couple of different paces to figure out what feels best for you. 

Toes To Bar - Manage your grip. Be sure to keep the rest of the work ahead of you in mind. Small sets and even singles can be faster because it doesn’t require much effort to hop back up on the bar. Just manage your overall rest time and ensure to try and keep a consistent cadence.

Wall Balls - I think most should be able to push here. With only 40 reps, bigger sets will save you some time. 1-2 sets would be ideal but you can also be very efficient at 4 x 10 with very short breaks to allow the shoulders to recover. 

Power cleans - If you plan to get to the muscle ups, small sets or quick singles. Unless you have amazing grip strength and you have no need to touch and go big sets here. If you are planning on going for a good tie break and seeing what you can do for muscle ups, then GO FOR BROKE! HIt it hard and don’t be afraid to hurt a little here. 

Ring Muscle Ups - CONGRATULATIONS! You earned some RING TIME! If you are a ninja, CRUSH IT! If you struggle. SMALL SETS and SINGLES with short rest will be much more effective. 

If you are a beast and get back to the rower, PULL HARD. Pacing is NO LONGER needed!

Nutrition:

This is a higher output workout with it being highly glycolytic. Be sure to take in 10-30g of protein and 40-60g of carbs 90-120 min before you start moving around and warming up. Simple carbs and proteins are your best friend! Have a similar blend post workout!

Most importantly, stick to food and meal timing  that your body is familiar with!

Most importantly HAVE FUN!

When it comes to making changes to your nutrition, knowing what is going to have the most impact is important to make changes that are worth the effort. 

Schedule a clarity call:

bit.ly/fbrxcall

Join My Free Facebook Group:

https://www.facebook.com/groups/14193...

Podcast Topic Request Form

https://forms.gle/MbmLXbzLLVcbr9rv6