Today is a special guest episode with Nick Riell. This episode is full of information and will hopefully give you all some of the answers you have been looking for in terms of WHY we can't sleep and HOW to sleep better! 

Find Nick on IG : @nickriell

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Meet Abby! Abby has been such a positive person to connect with on her journey to living a leaner healthier life. I am so grateful that Abby was able to open up about her journey because I do believe that she has a story that many people can learn from. 

The main take aways from today's episode: 

1. Choose Your Hard: we all GET to make choices in life. Choose the ones that are in line with what YOU want. 

2. Our mindset is everything: How we see things is our choice. We can choose to accept and enjoy what life brings us or we can fight it. Either way, it is going to come. 

Find Abby On IG: @beatty23

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Do you drop calories on your rest days? Some people have a fear around eating on their rest day because they are not as active. The truth is, the food we eat on our rest day is setting us up for an optimal training environment on our next training day. 

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In today's episode, i break down the prerequisites needed to be successful at any dietary strategy. Specifically today, we are going to break down macro counting. Macro counting can be a great way to learn how to optimize performance, body composition, and health however, it may be far too advanced for some people and can lead to being just another failed diet attempt.

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There are so many things to measure, how can we ensure we are measuring the right details? This episode is meant to help those of you out there that are trying to find the sweet spot of leanness and performance. 

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Although muscle hypertrophy is often a key component in strength programs, the two are not necessarily the same thing. In fact you may be training all wrong for your goals. There is a ton of benefit to training to build muscle. However, not all muscle is technically going to be functional unless there is a central nervous system adaptation from strength training. 

Key Takeaways:

Muscle hypertrophy training is NOT the same as strength training however hypertrophy work is often a key component in a strength program

Too much muscle hypertrophy work without the neurological stress of strength training will not necessarily get you stronger. In fact, it could make you weaker. 

Strength training has its risks. in fact, training to build muscle is much safer than training to get stronger. 

Two key components missed by most athletes struggling to get stronger : mobility and quality movement. 

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What matters most for fat loss? 

Calories and macros or can i just "eat clean."

Do I have to "eat clean" if I count macros and calories?

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Wouldn't it be nice to burn more calories without having to work so hard?

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My top 10 Mistakes Most Athletes Make In CrossFit. Whether the goal is fat loss, performance, or fitness, these things may be holding you back!

1. Skipping the basics.

2. Avoiding Limitations

3. Never Progressing

4. RX versus Stimulus

5. Competing Too Often

6. Cherry Picking

7. Not Educating Themselves.

8. Sport versus GPP

9. Program Hopping

10. Skipping When Injured.

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How does your nutrition around competitions differ from your normal nutritional habits? Today's episode is all about setting you up for optimal performance for sport (specifically CrossFit). There are many things to consider including overall volume, number of workouts, number of days of the event and even the climate.

I go over a couple of things you should definitely NOT DO and a couple of things you can DO NOW to prepare for your next competition.

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