Do you want to change the shape of your body?
Do you want to feel strong and capable?
Do you want more confidence?
This episode is for you!
  Join Lylas for this episode as she talks about muscle development and why should you add it to your routine.

Let's Go!
Timestamp:
(04:45) - Why adding purposeful exercise to active living is important.
(06:02) - Lylas defines cardiovascular exercise and its benefits.
(06:53) - The benefits of muscle development.
(11:32) - Lylas compares muscle development to nutrition weight loss.
(13:11) - She defines muscle development and different ways to do it.
(18:16) - How much weight you should start lifting.
(21:40) - Lylas emphasizes that muscle development is the best way to sculpt your body.

Show Links:
Friday Coach Treats
16-Week Transformation Program

Follow Lylas Leona on Social:
Instagram @LylasLeona and @LadySculpt
Facebook Group Transformation House

Website: www.lylasleona.com
Email: [email protected]

SUGAR...most of us consume too much. Are you addicted to sugar? Do you feel like you have a sugar 'monster' living inside you?

Join Lylas for this extended episode as she talks about why we desire concentrated carbohydrates and what we can do to eliminate addictive foods from our daily nutrition. Also, Lylas shares her personal battle with Candida Yeast and how she has overcome a sugar addiction that started as a child.
 
Let's Go!

Timestamp:
(03:08) - Lylas explains why your sugar intake could be out of control.
(06:39) - She explains what dopamine means.
(11:01) - What happens when your brain created a neuro pathway to easy pleasure using sugar and carbohydrates.
(12:54) - Lylas introduces candida yeast, a growing area of concern. 
(14:46) - She shares her personal battle with candida yeast.
(24:46) - How she deals with sugar addiction.
(29:11) - Two steps for how to eliminate sugar.
(36:52) - She suggests supplementation recommendations for kicking sugar.

Show Links:
The 16-Week Transformation Program
Nutrition Protocol Creation Guide
The Diet Cure by Julia Ross
The Mood Cure by Julia Ross

Follow Lylas Leona on Social:
Instagram @LylasLeona and @LadySculpt
Facebook Group Transformation House

Website: www.lylasleona.com
Email: [email protected]

After the holidays or a weekend away or a stressful week at work, you've eaten all the food and drank all the wine... Now what?

Join Lylas for this new approach to how to put yourself back on track without self-loathing.

Let's Go!

Timestamps:
(09:39) - Lylas explains what falling off means.  
(10:00) - "How we think about our actions is directly related to how we feel."
(12:58) - She shares three steps to getting back on track without self-loathing.
(20:29) - "How you choose to think about it, makes all the difference."
(24:34) - How to include pizza in your protocol. 
(25:51) - What to do to get back to the wagon. 

Show Links:
The 16-Week Transformation Program
Nutrition Protocol Creation Guide

Follow Lylas Leona on Social:
Instagram @LylasLeona and @LadySculpt 
Facebook Group Transformation House

Website: www.lylasleona.com
Email: [email protected] 

A sneak peek of what makes Lylas' signature weight loss program, The 16 Week Transformation Program, so successful.

Join Lylas for this new look at what is truly needed to lose those unwanted pounds for good. Hear personal stories from past 'Transformers' and get a in depth look at whats included in The 16 Week Transformation Program.

Transform Yourself This January

A sneak peek of what makes Lylas' signature weight loss program, The 16 Week Transformation Program, so successful.

Join Lylas for this new look at what is truly needed to lose those unwanted pounds for good. Hear personal stories from past 'Transformers' and get a in depth look at whats included in The 16 Week Transformation Program. 

Transform Yourself This January 

Join Lylas for this episode as she talks about the overview of A Year of You.
Every day a question.
Every day an answer.
Every day is an opportunity to get to know yourself better.
Who do you want to be?
 
Let's Go!

Timestamp:
(00:33) - Lylas gives an overview of the project that she had planned for 2022.
(00:39) - About the questions and answers she will be hosting.
(02:28) - Opportunities to get to know yourself better.
 
Show Link:
The 16-Week Transformation Program
Style Statement By Carrie McCarthy and Danielle LaPorte

Follow Lylas Leona on Social:
Instagram @LylasLeona and @LadySculpt
Facebook Group Transformation House

Website: www.lylasleona.com
Email: [email protected]

Join Lylas for this golden ticket episode to achieving your goal body! Lylas talks about how meal preparation is SO important and how you can create your own meal prep routine. 

Have pen and paper ready, you're gonna want to take notes, this episode has all the tips and tricks as well as Lylas shares her own current nutrition protocol meal prep with you. 

Let's Go!

Timestamps:
(01:56) - Lylas describes how meal preparation works.
(03:09) - The advantages of creating meal prep.
(05:40) - Why meal prep is so important part of achieving results.
(10:25) - Lylas shares tips and tricks when creating your own meal prep routine.
(17:21) - She outlines what her nutrition protocol looks like.
(26:44) - Lylas encourages you to outsmart your limbic system by creating your own meal prep. 

Show Links:
The 16-Week Transformation Program
Nutrition Protocol Creation Guide

Follow Lylas Leona on Social:
Instagram @LylasLeona and @LadySculpt
Facebook Group Transformation House

Website: www.lylasleona.com
Email: [email protected]

Is your goal muscle development?

Join Lylas for this episode as she talks about how multi-mini meals works, why it could be your secret weapon for building muscle, and what setting up a MMM protocol looks like.
 
Let's Go!

Timestamps:
(01:49) - Lylas defines multi-mini meals.
(02:04) - The benefits of multi-mini meals.
(03:58) - The disadvantages of multi-mini meals.
(05:38) - Who multi-mini meals are for.
(06:18) - Lylas compares multi-mini meals to reverse dieting.
(07:32) - Framework of what multi-mini meals look like.
(11:07) - How to transition from intermittent fasting to multi-mini meals.
(12:09) - Lylas encourages you to pay attention to how you feel after you eat. 

Show Links:
The 16-Week Transformation Program
Nutrition Protocol Creation Guide

Follow Lylas Leona on Social:
Instagram @LylasLeona and @LadySculpt
Facebook Group Transformation House

Website: www.lylasleona.com
Email: [email protected]

Is your goal weight loss?

Join Lylas for this episode as she talks about how intermittent fasting works. Why it could be your solution for weight loss, and what setting up an IF protocol looks like.
 
Let's Go!

Timestamps:
(01:59) - Lylas defines intermittent fasting and its different ways.
(03:52) - How the 8 by 16 method of intermittent fasting works.
(07:14) - The benefits of intermittent fasting.
(09:38) - What intermittent fasting protocol looks like. Uses the 12 to 8 PM intermittent fasting window as an example.
(17:01) - When is the best time to use intermittent fasting.

Show Links:
Nutrition Protocol Creation Guide
The 16-Week Transformation Program

Follow Lylas Leona on Social:
Instagram @LylasLeona and @LadySculpt
Facebook Group Transformation House

Website: www.lylasleona.com
Email: [email protected] 

Is your goal weight loss or muscle development?
Maybe both?

Join Lylas for this episode as she talks about the nutrition differences that can fast-track your goals and why it can be better to focus on one goal at a time. 

Let's Go!

Timestamps:
(03:54) - Lylas explains if it is possible to do both, weight loss and muscle development at the same time.
(04:17) - She suggests focusing on one goal at a time, weight loss comes first, and she explains how and why.
(07:17) - She compares weight loss to muscle development in terms of nutrition.
(08:44) - Lylas explains what a lower cab diet does to your body.
(10:40) - She briefly outlines two different ways to design your nutrition protocol.
(11:04) - She explains why she highly recommends intermittent fasting for weight loss and a preview of how it works.
(12:36) - Lylas emphasizes what happens in your brain when you eat a lot of sugar and carbohydrates.
(18:19) - She gives an overview of how to design a muscle development protocol.

Show Links:
Nutrition Protocol Creation Guide
The 16-Week Transformation Program

Follow Lylas Leona on Social:
Instagram @LylasLeona and @LadySculpt
Facebook Group Transformation House

Website: www.lylasleona.com
Email: [email protected]