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 Hello, beautiful people and welcome back to the show.

Look, don't shoot the messenger on this one.

 I am not here to call you out.  I have just seen this year after year and I am sick and tired of it.

 I am so sick and tired of it.

I'm going to give you the most common themes. I see across all resolutions, all clients, all backgrounds, but the most common underlying issues with the resolutions and how they tend to pop up and If you can get ahead of them and address them ahead of time and maybe your own resolutions or your own goals for this year.

Ideally, that's all we're doing is we're making it easier and we're making it more efficient for you to get where you want to be.

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Today we answer the questions:

- How much do I eat? (With or without tracking) 
- What do I drink?
- When do I stop eating?
- Can I drink alcohol?

And, you'll leave with several action steps to get started on 2024 and beyond. 

Partial Transcript: today we are back in the new years revolution series, we are revolutionizing the way you do new years, and we're making sure that you never have to have a generic new year's resolution that ends in February every single year. 

And we're back at it the next ever, ever again.



They're really two questions. When someone comes and they say, you know, I want to lose weight or whatever. First one is what do I eat? And the second one is how much do I eat? Today, we are going to focus on the, how much, and it's going to steer you in the right direction anyway, but we will focus on what you are eating as well. 

That is just as important. 

And we will go into that as the series goes on.  Today talking about how much you eat. We're going to split it up into two possibilities, essentially. If you are tracking your food and if you are not tracking your food, and if you have no idea what that means, you are not tracking your food and that's okay. 

 Tracking your food is something that I actually used to start nearly every single client on, like, unless they told me that it really stresses them out or it really just doesn't work for them. Or the technology thing is just like way too much. I started almost everyone there and I don't necessarily think that that's wrong. I think I'm now just more experienced and able to see that it's just not going to be a long-term solution for a lot of people. 

So I basically try to mash them together the best I can in the beginning to make sure I really understand what they're eating and we can make improvements. However. 

The older I've gotten. You have to remember. So when I started taking clients, we started the gym. I was still a senior in college. I was an idiot  I was 20, 21. 

Yeah. 21. So this is not. Uh, wisdom filled human being that we're talking about when I started this and as I've gotten older and life has gotten more stressful and more real. And we went through the pandemic with the gym and I've just had times where I really understood. Fitness being on the back burner and like, couldn't even imagine trying to fit a workout into my day. 

Like I get it and I don't think I fully got it before. But for the past couple of years, I found that most people transition out of tracking towards the end and we make, and us making sure that that transition goes smoothly is really kind of the end of their journey with me. And then I graduate them, quote, unquote. When you're listening to kind of both ends of this, I don't want you to think, okay. 

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Throw out your resolution, it's time for a revolution on the way we approach New Years. Subscribe to the show wherever you listen to podcasts (FREE) and turn on notifications. We'll be here every Monday morning to walk you through your new year, new routine. We suggest listening to episodes the day they come out to stay on track! 

If you have failed resolutions in the past. You don't have mountains of effort to give to these things. You're tired of giving up and starting again . This is for you. New year's resolutions. I swear to God are designed to make people gain weight in the end. 

And I'm going to walk you through how you're going to set up your new year so that you can still get excited about your health. You can still make a change, but you'll be setting up permanent change rather than focusing on individual actions, we're going to focus on setting up for change. 

So this is the first part of your new year series. There will be one each week. We are going to set up all of the aspects of your life, your habits, your surroundings, your bedroom, your sleep, all of those different things. And we're going to make sure that you don't have to ever. Have a new year's resolution ever again. 

So let's dive into it for those of you who are new here. I know some people are joining us for this series specifically. I have been a nutritionist for six plus years. At this point, I've helped hundreds of people sustain long-term weight loss. I know what sticks. I know what drives people nuts. And I know what is realistic advice  and what is going to go in one ear and out the other. 

So we're going to stick with things that actually make sense and that I've seen work over and over. 

Today is all about making the thing easier before we even start the thing. Right? So if your thing is just eating better, if it is losing weight, whatever it is today, we're going to set you up to succeed. 

And we're going to talk a lot about what that means. 

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Hello Everybody! This Q+A was recorded previously - I'm sick and sounding like the cookie monster as far as acoustics go, so you're welcome basically. (adore you all thank you for your patience!!) 

Partial Transcript: This week, rather than doing a one set topic type episode, I thought that I would go through and answer some of the questions from previous Instagram Q and A's, versions of questions that I tend to see a lot, things like that. So let's get going. First question I have, I don't want to get bulky. I know, I know, but I'm dealing with some body image issues. How can I get stronger without putting on unwanted muscle? Okay. Let's imagine that you got your license at 16, right?

And you drove for like a year and you're driving and you have your license and that's great. And all of a sudden you're accidentally a NASCAR driver. That's sort of what you're thinking is going to happen. And I know that sounds a little condescending, but please let me explain. You as a natural born woman, you're not going to bulk up.

That's really unfortunately not how it works. So, or fortunately for you. So the good thing for you here is that strength is not based on muscle. It's neural. All that means is that big muscles don't Equate to being strong and small muscles don't equate to being weak. It sounds like you want to start lifting weights.

It sounds like you're just afraid that you'll accidentally put on too much mass. And I don't want to invalidate that because that's valid. Like you're allowed to look however you want. So it's not wrong to say that, but Luckily strength is a neural adaptation, so it's central nervous system based and it's going to come from adaptations that happen not due to your muscle size.

If you kind of want to know what I'm talking about, go look up the lightest weight classes, especially in like Chinese lifters. They start so, so young. That they kind of develop through the weightlifting system and a lot of them stay relatively light and they're really small. Like you would walk past them in a grocery store in the lightest weight classes, and you would never know that these people are some of like the strongest, most athletic people on the planet look that up and you'll kind of start to see that, yeah, these people are throwing hundreds and hundreds of pounds over their head, but they're like 120 pounds.

How is that possible? And it's possible because their goal and their sort of objective within their training is not to put on muscle. It's to get as strong as possible. And those are different. So if you need a more relatable example, when I was the strongest I've been in my life, I had less muscle mass than I do right now.

Now, I would say I probably squat close to 30 to 40 pounds less than I used to. And I have more muscle mass now. Then I did when I was training three or four hours a day because I was purely training for strength. That's what I was competing in. If you've seen me, I'm not exactly the Hulk now. And the biggest kicker of it all is I tried to be, I tried to get more muscular.

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Habit Calendar PDF (FREE) file:///Users/heatherwalsh/Downloads/Pg.8NewYrsChllnge(Habit%20Calendar).pdf

Partial Transcript: So if your past Thanksgiving did not go perfectly, according to your health and fitness plans, we are going to sort through today. 

We're going to talk about why these things happen. Each of the characters that tend to come into play and sort of how we can take these experiences and prepare for next year and the holidays to come for the rest of the holiday season. 

I want you to bring yourself back to the scene of the crime.  You're sitting at the Thanksgiving table. You look around. 

Let's start with the aunt that has been on a diet since she was two years old. 

This could be the Allmand mom of the group. If you will. This is the person that is not only always on a diet. They're also telling you about it and they're weirdly making you feel kind of shitty for eating like a normal person, even though, you know, they're crazy. 

Let's start with that character at the table. 

This person is the best possible example of one of the extreme ends of the spectrum. We'll talk about today. 


The almond ONT is the representation of overthinking. This is the person that dessert is put on the table and you can't help, but notice they've literally only stared at it, but they haven't taken any and they're staring at yours and they're staring at, and it's like, everyone's food is so their business. That person did not just wake up one day and decide to be a Dick. 

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These are the things I see go wrong most commonly with my clients who have 1-2 years of health and fitness experience. They've come a long way, but they're not quite where they'd like to be.

For beginner mistakes, start with THIS EPISODE

Partial Transcript: A lot of the time, it is the more common explanation  being, you get close enough to your goals and you sort of get comfy because you're much more comfortable than you were before when you were farther away. I think that accounts for a lot of it, I don't want to dismiss that. I also think there's a massive component that we sort of ignore that. 

What gets you from point a to point B. You're at point B now. It's not the same thing. That's going to get you to point C. It's a massive misunderstanding. We can talk about this sort of two ways. I want to talk about it logistically and then sort of just conceptually as well. Like literally, what does that even look like? First,  if you think about weight loss from a caloric perspective, when you lose weight. You eat less calories, you lose weight. A lot of people look at these calories as their weight loss calories, call it. 





Those aren't your weight loss calories. 



In a simplified way, your really getting to a new maintenance of just a different weight when you're doing that. So if you're cutting calories, it's because you're trying to get to a point where you're eating for the body that maintains at a lower weight. 





When we get to that lower weight, but it's not the weight we ultimately want. 

And weight could be anything. In this instance, it could be your back squat PR. It could be anything when we get close, but not where we want to be. . . . . .

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* AUDIO IS UNCLEAR AT CERTAIN SEGMENTS - WE APOLOGIZE!

Guest Today: Rob Migliaccio

Running list of best Health + Fitness Black Friday Deals Here!

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SUBSCRIBE TO THE SHOW FOR THE NEW YEARS (FREE) SERIES

Leave a review if I've helped simplify health and fitness for you in any way, or share the show if you feel it would help others - I truly, truly appreciate it. 

Partial Transcript: I'm going to tell you five things that I'm going to stick to this week. Despite feeling like I just want to go to bed. Like I'm not mad. I'm not upset. Like nothing's wrong. Like, I'm just fucking tired

Hello, beautiful people. And welcome back to the =show==. 



Today's episode is going to be a little bit different. So I want to start by saying that I've been encouraged by those close to me. She'd be more vulnerable on the social media. 





And I do agree. I don't share a lot of the struggle, the business background stuff, like the like massive failures I have all of the time. 

You know, it's not, I'm not a person that owns a multi-billion dollar brand. I'm not a person that has broken world records. I'm not a person that has done anything and I'm not discrediting myself here like objectively. I am not a person that has done something extra, extra extraordinary. I don't necessarily feel like I need to share my struggle because it's like, I don't know. 

I feel almost that I had to believe that that's reserved for people that their lives almost appear like two dope I don't know. I think it's still good to be vulnerable. I think that if anybody gets anything out of what I have to say or feels like they can relate to it in some way it's worth it. 

So I don't really know why. I struggle with it. This is my first attempt. I am burned out to shit right now. So I thought, why not record a podcast episode about it? Cause when better. Then when I'm completely over it. I want to talk about burnout. What that kind of means when I say burnout, because I think burnout is different for everybody.

 I'm just going to talk you through how I tend to deal with burnout and some of the things that I do to kind of trick myself into feeling better. Nothing is wrong and everything is good by the way. 

Like, I don't want anybody to think that anything is going on that's big or like looming doom and glooming. It's not that at all. I have just been working a lot of hours. I'm just dealing with a lot of random business, dumb things that pop up and go wrong.   It's just a lot of moving parts. 

 As the business kind of grows and expands, which I'm so, so grateful for because they feel like it was so not the case for so long. I would have begged for these problems before. It took us this long to grow. The business, because we were so bad at business. And it's honestly a miracle that we made it through the pandemic. We made it by the skin of our teeth and that was a huge accomplishment, but it was, we just learned by fire and that time. And I think that. Talking about how hard that time was. 

It was not even something I was capable of because it was while we were in it. I was so. In it. That I didn't even really have time to be burned out. And I think that just now. The pandemic itself was one

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If you're wondering why your results are as random as your workouts, let's chat.

Today we'll review examples of specific exercises to create:

- the illusion of a smaller waist
- a rounder butt
- a bigger butt / more developed glutes
- More lift under your butt
- Back of the arms "batwings"
- Getting the "two lines on her stomach *points aggressively* !"
- Diet strategies to compliment each of the above

This is to ANSWER COMMON QUESTIONS. You do not have to want these things, nor should you give a sht if other people do or don't. Take it or leave it my friends.

Bands Mentioned:
Glute Bands (on sale at time of posting, under $10)
Resistance Bands ($15.99 at time of posting)

Partial Transcript: Oh, and also like add body weight to your search. If you don't have any equipment, it will just come up with things that you don't need equipment for. And they're usually also like, Targeted for at-home exercising. So they usually the popular ones won't take up a ton of space either, which is really helpful. Let's talk about the food side. Revealing muscle versus just having less fat is something that I see all the time. And it sucks. It's just when it happens so bad. So. Revealing muscle means you lost weight. You were in a calorie deficit, but you maintained your protein intake and you were resistance training. In some capacity, you reveal a muscle base, which is what everyone wants when they say they want to tone. So. The other side of this. You are dieting in a calorie deficit everything's magical and wonderful and you're losing weight and you're finally, yay. We're really close. What the fuck? Where are my abs? That feeling sucks so badly that I want to explain to you why it happens so that it never happens to you. When you are leaning out or losing fat. There has to be something underneath that fat to reveal. If you want a shape difference. That's not so fun. If you have never worked out before and you just lose a bunch of weight, your not going to look toned and have that muscle definition, because you've never built it before you kind of cut down. That doesn't mean you have to do like a bulking phase, by the way. That's not what that means. 

What it does mean is that you don't necessarily want to just lose as much fat as possible and exercise as much as possible to just get a result. Like you can very strategically aim for something and progress your way there. And that sounds, I think, basic in the. Topics that I go through on this show, but it really, I think is misunderstood. Like you have to have the correct inputs to create certain outputs,
but on the flip side of that, just starting in perfectly is still better than not starting. Cause you're also going to figure out what you like and that's still valuable. You're still moving forward. 

If you are looking to build muscle a K thank your butt bigger. Things like that. Typically mean you may have to be in a surplus. And that's not fun for people to hear. You may have to eat a little bit more

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The episode is also on youtube, I'd love your (constructive and kindly worded) thoughts! 

Partial Transcript: We are going to talk about something that is a little bit controversial. And my opinion on it is also controversial. Shocking. I know.  I know you guys don't come here for the vanilla bullshit, but we're going to get into it today. So. Before we start. I want to say that everything I say today, Is meant to empower you. It is not meant to make you feel less than it is not meant to make you feel like you are stuck where you are, and it is not meant to tell you how to feel about yourself. What it is meant to do is empower you, despite certain things that are set in certain narratives that I think are very, very common right now. And these thoughts that I think a lot of people are having, they won't say out loud. So I'm going to say them out loud.. They do not want to tell people that they think these things or feel this way or whatever it is. And yet so many people because of my job position are coming to me with these things. It's not uncommon at this point and it needs to be addressed. So we're going to dive into it today, body positivity. We're in talking about weight loss and how those two things play into one another. Are they mutually exclusive? Do you have to either love yourself or lose weight? Can you do both? Can you not do both? 

Why or why not? All of these things are all of the arguments that you hear, but body positivity, I think. As a movement. Was very good intentioned and like most movements. The second it got extreme shit. Stop making sense. 

 Body positivity. What even is it? What are we talking about? Body positivity as listed by Wikipedia. Body positivity is a social movement focused on the acceptance of all bodies, regardless of size, shape, tone, gender, and physical abilities. While challenging present day beauty standards as an undesirable social construct. That is what body positivity. Is according to the interwebs. Body positivity to me. Has become. A lot of other things. That is not that 

let's first talk about this idea of radical self-love because I think it's important. A lot of people walk around hating themselves. And that isn't good either. So how do we deal with the balance of this? 

As far as evidence goes...

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