Welcome back to another episode of the Curls and Courage podcast and thank you for listening! Today’s episode is one that will provide a lot of value to you guys! We take it back to the basics and discuss all things fitness and nutrition.

If you are someone interested in bettering your body composition- you want strong, toned arms and a tight, flat tummy- this episode is for YOU!

No doubt in the fact that developing these two features are key when it comes to aesthetics!

But, these goals are not so easy to achieve. It takes structure, hard work, time, and consistency to reach any goal. In this informative episode you will learn the specifics on what you need to do for the best arms and a toned midsection.

We talk about key concepts such as:

-Proper nutrition protocols

-Exercise selection, volume, and intensity

-Cortisol management

-Hormone regulation

-Gut health

I hope episode #39 provides you with many applicable fitness and nutrition tips that can help you maximize your gains and progress in your fitness journey! You have the tools! Now, it's your job to apply them!

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00:01-2:30 Intro: Let's talk about toned arms and a tight tummy! What does it mean to be "toned"?

2:31-9:30 How to fuel your body properly to achieve "toned" arms: calories and macronutrients

9:31-18:28 Choosing the right exercises for biceps and triceps

18:29-21:40 Determining exercise volume: How many reps and sets should I be doing for arms?

21:41-23:16 Nutrition tips in achieving a tight tummy: calories, macronutrients, body fat percentage, and abdominal visibility

23:17-26:50 Exercise selection, volume, and frequency for abdominal development

26:51-28:56 How to reduce stress and lower cortisol levels

28:57-31:20 Hormone regulation: estrogen, progesterone & testosterone

31:21-26:50 Suggestions for improving gut health and reducing bloat

26:51-33:35 How to reduce stress and lower cortisol levels

33:36-37:20 Episode wrap up: key takeaways in improving your arms and midsection

37:21-37:55 Listener Q & A: Why do my muscles appear to look bigger when my scale weight is dropping? How am I eating more but dropping weight?

37:56-41:55 All things fluid retention, body fat, and metabolism

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Interested in 1:1 fitness and nutrition coaching? I'd love to help you!

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