The most effective ways to burn more calories are going to come from the activities that cause your body composition to change. Pure cardio won't do the trick! Instead, we need to focus on actions that build muscle and reduce body fat in a sustainable manner.   

[00:26] - Strength Training 

[01:14] - Staggering Workouts 

[02:20] - Moving More 

[03:02] - Increase Intensity 

[03:46] - High Protein Diet  

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Are your limiting beliefs running your life? If you have excuses for why you haven’t pursued what is important to you, then the answer is yes. That may not be what you want to hear, but it’s the truth. As a coach I find that a person’s ability to overcome their limiting beliefs is strongly correlated with their success. When you are ready to take responsibility for your choices, you are ready to overcome the beliefs that previously held you back.  

[00:14] - Limiting Beliefs 

[01:44] - Why We Limit Ourselves 

[02:32] - Overcoming Limiting Beliefs  

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Sometimes it's hard to find the time to exercise between work, family, and other obligations or commitments. It's understandable, it's real, but something undeniable about exercise is that it will improve every single aspect of your life.   

[00:30] - Schedule Your Workout First 

[01:29] - Give 5 Minutes 

[02:19] - Include Your Family  

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Celebrate the plateau. The first plateau is a signal that says, "The changes you made have run their course. It's time for more change to make more progress." While a plateau is a good progress marker, it can be difficult to overcome if you haven't experienced one before. To move past a plateau you'll need to make specific changes that address the adaptations made by the body. When you make the appropriate shifts in your regime, you'll continue to see the steady progress that keeps you moving forward.   

[0:18] - Understand the Process 

[1:00] - Changes in Energy Expenditure 

[3:04] - Ways to Address The Change  

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Progressive overload plays an important role in the results you achieve from a workout routine. It is a critical concept to understand in strength training. If you aren't implementing it, you are not really pushing your body to be better than it was before.  

[00:30] - Progressive Overload Basics 

[02:50] - Implementing Progressive Overload 

[03:36] - Ensuring Progressive Overload is Working  

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Your hormones won't stop you from losing weight, but they may be a barrier you need to learn how to overcome. Whether you've been diagnosed with a medical condition or not, your hormones don't have the final say...YOU DO! Here is a brief summary of how hormones function in regards to weight loss and what steps you can take to make your hormones work in your favor.

[03:10] - The Role of Hormones 

[05:49] - Promoting Balanced Hormones 

[08:52] - The Right Exercise

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*This is not medical advice. Consult your doctor to diagnose and treat medical conditions.

When it comes to making the most of your efforts in an exercise program, there is more to address then just working out more or working out harder. You need to put yourself in a position to perform at the best of your ability and that happens more outside the gym then it does in it.  

[00:39] - Rest/Sleep 

[02:13] - Flexibility 

[05:21] - Follow the Program  

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A successful weight loss journey is not focused on torturing yourself with a restrictive diet that starves you. Food is not the enemy. Although there are no secrets to losing and keeping weight off, you can build a lifestyle that supports your weight loss goals and without cutting out all your favorite foods.

[00:55] - Long Term Calorie Deficit 

[02:53] - Fixed Mindset  

[03:50] - Growth Mindset  

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You can exercise less than you think and still achieve significant weight loss. To do that, let's go over the effects of exercise, how it alters our metabolism, and what you need to focus on to lose weight.  

[00:16] - Exercise Effects on Basal Metabolic Rate 

[02:34] - Less Exercise, More Results 

[03:40] - Exercise vs. Nutrition  

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While going plant-based has many benefits, it can be hard to keep up your protein intake as you start getting into a caloric deficit for weight loss. Here's a few things you can add into your diet to keep calories down and still satisfy your protein needs.  

[00:48] - Soy Bean 

[01:45] - Edamame 

[02:06] - Tofu 

[02:30] - Tempeh  

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