Hey Coach Radio

Welcome back to Hey Coach Radio! William Grazione and Coach Gillis Pellegrin, along with Coach Zach Ritchie are back covering more of the basics with more of your frequently asked questions.

Listen as the three cover whether or not you should use Creatine Monohydrate during a fat loss phase, if weight gain is inevitable during a reverse diet, and how much protein your body can absorb in one meal.

Will, Zach, and Gillis also discuss if it's true that you will gain weight as you increase your carbohydrate intake. The three also discuss if you can lose fat with cardio alone and whether or not you can spot train areas of your body with the intent of conditioning just a specific area.

Get ready to have your questions answered in this episode!

In this episode of Hey Coach Radio, we are taking your questions! The coaches delve into inquiries submitted through their Instagram and email boxes. Your host, William Grazione, Coach Gillis Pellegrin, and Coach Zach Richie, discuss which is more important, calories or exercise? They also tackle gym session frequency and how the length of workout sessions is not a one-size-fits-all approach.

The three also go over the importance of consistency vs. motivation when it comes to being dedicated to health goals. Lastly, the three coaches discuss whether the time you choose to work out makes a difference and how to approach your gym time if you practice intermittent fasting.

In this episode, your host, William Grazione, and coach Gillis Pellegrin go over everything you need to know and have in place to start a successful fat loss phase.

The two cover fundamentals like sleep, movement, removing dependency on caffeine, life balance, the ability to count macros, and even being comfortable in a gym. Most importantly, a person needs to be metabolically healthy enough to take on a caloric deficit.

William and Gillis also go over managing reasonable weight-loss expectations during a diet and the perception of strength when calories are lower.

Keep listening as our two coaches fill you in on the habits their most successful clients implement and how you can diet smartly and safely to keep you on track for success.

In this episode - we continue with our series on The Basics, which includes fundamental advice to help you achieve your best health.

Your host, William Grazione, along with Coach Gillis and Coach Zach Richie, fill you in on how walking is incredibly effective for fat loss. Yes! Walking!

You still need to monitor your caloric intake and take into consideration your baseline of daily activity and your schedule.

You may be asking yourself, who is this effective for? How many steps are necessary, and what is the time commitment to add the amount of movement required to produce results? How does one get into the habit of committing to making walking and time for their health a habit? When adding walking into your plan, timing should be a consideration. Is it better to split up your time for movement throughout the day or do it in one shot? The coaches will answer all these questions and cover the therapeutic benefits of increasing your step count to help achieve your weight loss goals.

In this episode of Hey Coach Radio, your host William Grazione, Coach Gillis Pellegrin, and Coach Zach Richie embark on a new series called The Basics. Today's topic - Creatine Monohydrate.

The three will fill you in if you should consider using creatine monohydrate, go over how it works, what to expect, and what to look for in stores when purchasing it.

William, Gillis, and Zach will explain how Creatine Monohydrate has benefits that are not limited to just better muscle recovery and maintaining lean body mass.

Other topics the three discuss are whether the need to have a loading phase with creatine monohydrate is necessary or not, how much is too much, and the importance of staying hydrated while supplementing with it. LIsten in to learn more.

On this episode of Hey Coach Radio, your host William Grazione along with Coach Gillis Pellegrin and Coach Zach Richie go further into the methods of recovery diet vs reverse diet when it comes to the general population.

Maybe you're an over-dieted woman seeing zero results, or perhaps you're just looking to make a change in body composition to bring it to a new level by building muscle and strength while improving your metabolism. If so, you'll want to listen in as we provide you all the applications on how to do just that with reverse dieting in this episode.

Learn how to start and end a reverse or recovery diet for yourself or your clients and what kind of caloric reduction will be needed to illicit a weight loss response.

In this episode, William Grazione, Coach Gillis Pellegrin, and Coach Zach Richie continue discussing Bodybuilding Competition Prep with actionable steps to take after the competition. This bonus content includes examining a reverse diet vs. a recovery diet to implement immediately after competing, along with the pros and cons of each. Another point within this is setting up expectations that people will - and should gain weight after a competition. What is critical is setting up parameters for that.

Will, Gillis, and Zach will also touch on whether or not you can start building muscle right away after a competition and how to shift your mindset from focusing on the scale to focusing on athletic performance and bringing your body back to hormonal balance.

Welcome back to our final episode in our 5 part series on Bodybuilding Competition Prep. Your Host, William Grazione along with Coach Gillis Pellegrin, and Coach Zach Richie go over the dreaded YOLO that many competitors face after a competition. If you ever planned a post-competition meal where you were prepared to shove everything in your mouth that you did not eat over the prep period- we want you to know - you're not alone. The coaches have been there too, and they will share their craziest rebounds ever.

We want you to avoid that horrible feeling we felt and the nasty weight gain that can happen. Our coaches will go over how to make sure you have a game plan before you step on stage when it comes to celebrating afterward. Making sure you don't have a rebound comes down to how your nutrition is handled during your prep, your action plan for show day, and the steps you take following the minute you get off the stage. Keep listening to learn more.

Welcome Back to Hey Coach Radio! We are delving into part 4 of 5 in our Bodybuilding competition Prep series as we discuss Peak Week Mistakes.

Your host William Grazione is joined by Coach Gillis Pellegrin and Coach Zach Richie. The three discuss how many weeks out from stage time a fitness competitor should be to best prepare for a successful showing. The reason for having a buffer time window? It gives you and the client time for mitigation techniques in case things get tricky, and it reduces the stress and cortisol response on the competitor when they know they are on target for bringing their best physique to the stage.

William, Gillis, and Zach also discuss the dangerous peak week mistakes coaches make with their clients. If you're a competitor, you should be wary of water depletion techniques, sodium cutting, and potassium loading that can complicate your heart health.

Last but not least, the three coaches go over the uncomfortable and unfortunate circumstances of GI complications related to messing with sodium, water, and potassium.

If you're a coach, listen. If you're a competitor, take heed. Keep listening to this informational episode with that has your health or your client's health in mind.

Welcome to Hey Coach Radio! This episode is 3 of 5 in the contest prep series.

Listen as the coaches talk about the different ratios of testosterone, estrogen, and progesterone between males and females, how it ties into thyroid health, and how each sex's body responds in a fat loss phase because of these differences. They also go over the importance of why clients should have their bloodwork drawn for hormone levels checked before, during, and after a diet phase to understand how someone's body responds during a fat loss transformation.

William, Gillis, and Zach tackle the topic of Implementing refeed strategies, carb cycling, and diet breaks during the cutting phase for the body to recover optimal health and hormone levels once heading into a reverse diet. They also go over creating annual diet plans for clients and what that entails.

Other great information you will hear discussed is the link between progesterone and stress management in dieting with females, side effects of extreme male dieting, and what can be done to help preserve testosterone levels during a bodybuilding prep.