Are you tired, cold, or foggy?
Could you have a nutrient deficiency?

Join Lylas for this episode as she talks about the most common vitamin, mineral, and fatty acid deficiencies found in women in North America and how you can avoid them.

Let's Go!

Timestamps:
(01:43) - Lylas defines micronutrients and explains your human body requirements.
(02:49) - She explains why you may not getting the micronutrients you need.
(06:18) - She outlines a list of some of the most common vitamin deficiencies.
(13:22) - Lylas shares the four most common vitamin deficiencies in women and their symptoms.
(19:06) - She discusses fatty acid deficiencies.
(21:08) - She explains sodium importance and offers a suggested minimum daily baseline.

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

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

Do you drink enough water?

Join Lylas for this episode as she talks about the numerous benefits of drinking water. Your health, your weight, and your energy are all affected greatly by your hydration levels.

Let's Go!

Timestamps:
(02:23) - Lylas defines hydrations.
(03:20) - She suggests the amount of water you need and explains its benefits for your human body.
(07:08) - She emphasizes that the more water you drink, the less water you hold.
(07:26) - Lylas guides us on how one gets all that water in.
(11:12) - She shares about water timing.
(12:30) - She explains the relation between water and weight.
(14:38) - Lylas emphasizes if your sodium, carbohydrates, and water intake are not consistent, your weight won't be either.

Contest Details: 
1) Go to Apple Podcast and write a review for Lady Sculpt Lifestyles.
2) Take a screenshot before you submit your review.
3) Email your screenshot and your favorite way to get your water to [email protected].
In the subject line, HydroJug Contest Submission. The winner was notified on December 1st via email. 

Show Links:
Sam Laliberte
HydroJug

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

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

Do you eat unconsciously?
How do you react when you eat something 'you shouldn't'?

Join Lylas for this life-changing episode as she talks about how bringing awareness to your nutrition habits is significant in achieving your body goals and sculpting your life!
 
Let's Go!

Timestamps:
(02:25) - Lylas shares 3 steps to becoming nutritionally aware.
(14:30) - She provides the 4 levels of awareness.
(14:47) - The first level is unconsciousness.
(17:18) - The second level is post-consciousness.
(21:10) - The third level is making a choice at the moment to do something differently.
(23:10) - The fourth level is learning not to take action on your cravings or urges.
(27:05) - Lylas walks us through how to use food journaling to increase our nutrition awareness.

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]

Are you eating to achieve your goals?
Do you know the difference between carbohydrates, fats, and proteins?
If you aren't sure, this is a great place to start!

Join Lylas for this episode as she talks about macronutrients: proteins, carbohydrates, and fats.  How they play specific roles in maintaining health and creating your dream body.
 
Let's Go!

Timestamps:
(01:04) - Lylas defines nutrition and its importance.
(03:08) - She shares a story of how she teamed up with a client and it changed how she coaches nutrition.
(09:12) - She emphasizes the disclaimer, "If your goal is weight loss, eating less isn't always the best case scenario."
(09:20) - Lylas gives an overview of the few basic things you need to know about nutrition.
(11:25) - She guides you on how to calculate your BMR (Basal Metabolic Rate). She explains the importance of determining your BMR.
(14:53) - She defines macro-nutrition and differentiates carbohydrates, fats, and proteins.
(15:45) - Lylas explains the importance of proteins in our body and gives options.
(20:17) - She defines fats and offers a suggested minimum baseline. 
(24:17) - She shares the importance of carbohydrates.
(31:07) - Lylas encourages us to be aware of the food we eat especially when we have body-specific goals.

Show Links:
Tori @victoria.pareto
16-Week Transformation Program

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

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

Join Lylas for this quick recap of episodes 1 to 10 as talks about why the mindset stuff matters.

Let's Go!

Timestamp:
(01:23) - Episode 1: About Lylas Leona.
(01:44) - Episode 2: Sculpted Life.
(03:17) - Episode 3: Training Trifecta.
(03:43) - Lylas defines macro-nutrition.
(04:14) - She defines muscle development.
(04:31) - She explains the importance of mindset.
(05:25) - Episode 4: Outsmart your brain.
(08:26) - Episode 5: Slow the F down.
(10:08) - Episode 6: You 2.0
(10:58) - Episode 7: How to set goals.
(11:49) - Episode 8: Failing Forward.
(12:30) - Episode 9: Motivation.
(13:09) - Episode 10: Overcoming Obstacles.
(14:32) - Lylas summarizes the basics of mindset.

Show Links:
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]

Do you feel like there are always obstacles in your way?

Fun fact...an obstacle, isn't an obstacle until you think it's an obstacle.

Join Lylas for this episode as she talks about insight into changing your perspective on obstacles.

Let's Go!

Timestamps:
(05:25) - Lylas shares her personal experience of overcoming obstacles.
(09:12) - She provides a framework for setting goals and determining the obstacles.
(10:00) - Lylas emphasizes that to achieve your goals, you have to overcome obstacles.
(10:32) - She guides you on how to change your thinking to get through challenges.
(12:59) - She provides scenarios for overcoming obstacles.
(16:20) - Lylas encourages you to look for solutions by creating a plan instead of allowing obstacles to stop you. 

Show Links:
16-Week Transformation Program
Lady Sculpt 2.0 Membership

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

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

Do you struggle to find motivation?
Don't wait for motivation to come...you may be waiting a while, create motivation now. 

Join Lylas for this episode as she talks about how to generate motivation on purpose.

Let's Go!

Timestamps:
(04:48) - Lylas defines what motivation means.
(05:58) - She emphasizes that your thoughts are responsible for your emotions.
(07:00) - She shares how to manage your mind when you lack motivation.
(07:35) - Lylas introduces a tool called The Model, a self-coaching framework.
(09:48) - She explains why can't you find external motivation.
(10:11) - She shares her process on how generate motivation within.
(16:50) - Lylas encourages you to strengthen your willpower.
(21:08) - Pay attention to your thoughts when you feel unmotivated, your thoughts are the secret to generating motivation.

Show Links:
Brooke Castillo -The Life Coach School
16-Week Transformation Program
Lady Sculpt 2.0 Membership

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

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

Are you afraid of failing?

Don't let fear of failure stop you from going after what you want.

Get started, fail, get up and start again, repeat till you have arrived.

Join Lylas for this episode as she talks about how to win at life and achieve all your body goals by becoming awesome at failing forward.

Let's Go!

Timestamps:
(03:05) - What failing forward means. Failing forward is a big part of massive action.
(04:50) - Lylas shares one of the magic secret ingredients to a sculpted lifestyle.
(05:15) - She shares her experience on how she become awesome at failing forward.
(10:15) - She encourages you to be proud of yourself for failing and move forward.
(10:20) - Lylas explains how to have the self-confidence to continuously keep trying.
(16:11) - She emphasizes that your dream body is waiting for you on the other side of failure.
(19:10) - Lylas walks us through how to create your own nutrition protocol.

Show Links:
The Kitchen
16-Week Transformation Program

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

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

Do you set goals? Do you trust yourself to achieve your goals?

Join Lylas for this episode as she talks about why we tend to stop setting goals as we age and how to get back to setting goals that feel achievable and motivating.
 
Let's Go!

Timestamps:
(02:16) - Lylas explains why we lose faith and stop believing in our ability to achieve our goals.
(03:58) - She emphasizes that the fear of failure is what holds so many women back from setting a goal in the first place.
(04:13) - She shares how to set achievable goals step-by-step.
(04:45) - Lylas emphasized that being a perfectionist is not how you achieve your sculpted life.
(10:01) - She provides how to set up a reward for every goal.
(15:34) - She suggests not putting a deadline right away for big goals.
(16:24) - Lylas encourages us to create goals and take massive action to achieve them.

Show Links:
The Kitchen
Lady Sculpt 2.0 Membership
16-Week Transformation Program

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

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

Who do you WANT to be 1 year from now?

Let's create her!

Thinking about who you want to be, writing it down, and setting goals to help get you there is the foundation for personal growth and achieving the life and body you want.
Join Lylas for this powerful episode as she talks about the importance of knowing what you want and making it a reality. How to visualize your future self and change the trajectory of your life. Have a pen and paper ready to go.

 Let's Go!

Timestamps:
(02:30) - Lylas explains the exercise of You 2.0.
(03:34) - She shares how she makes her goals into reality, she takes the dreams out of her head and puts them on paper.
(05:50) - She guides you on how to design our You 2.0, it is a powerful tool.
(08:35) - Lylas encourages you to create your future selves by writing down your dreams, turning them into goals, chasing them hard, and believing.
(11:10) - She provides an exercise to design your You 2.0 and gives us 10 questions to answer.
(24:22) - Lylas encourages you to make small goals, decisions, and movements over the course of each month that put you on the path to becoming the future version of yourself. 

Show Links:
Lady Sculpt 2.0 Membership
The Kitchen

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

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