Laura Philips - Real Talk

This week’s episode of Real Talk is audio used from a live training on how you can avoid that mid year summer weight gain which is a very common experience amongst most of us! Female founders, business owners and C Suite execs don't have time to be losing 5kg (often on top of the existing 5kg they are trying to lose) after their summer break especially when they have more than enough to deal with as it stands. ⁣

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One of my favourite ways to address and mitigate weight gain is to fill up at breakfast time - who doesn't love a breakfast buffet?! For me, 'fill up on fibre first' has been a tried and tested approach. I am yet to see this not work for myself and the Superstars I work with. What does this mean? When you're scanning the breakfast buffet, we want to identify where the salad bar and veggies sit and fill your plate with a generous portion before heading to the other parts of the buffet. For me, this sets the tone for the day starting with an intentional and filling meal high in micronutrients i.e. vitamins and minerals. Why is this important? You don't have time to be sick on your holiday yet it's common for the body to fall ill when travelling due to the different climate, bacteria, viruses and generally speaking, it's one of the few times when the brain and body can process all the stress and what has compiled mentally and emotionally since the start of the year. ⁣

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Moving on from fibre, you want to keep the theme of satiation i.e. feeling of fullness by ensuring you eat a generous portion of protein! The benefit of protein is that it keeps you fuller for longer as it makes its way further down the digestive tract before being broken up, aids in muscle building but more importantly, retention. When you are not lifting as much weight or as often, it is imperative that you go out of your way to keep as much muscle mass as possible and protein is key in this. Eggs are a great and easy option for breakfast buffets, I like myself an omelette with vegetables that way you get the best of both worlds - protein and fibre. Often there will be stir fry options too which provide both protein and fibre. Additionally, tofu and legumes are great vegetarian options which are often available. When in doubt, I will have a protein shake with water or milk and fill up on salad/veg. ⁣

Enjoy the episode and please be sure to leave use your main take aways in the comments section and be sure to connect with us on the links below:

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In this week’s episode of Real Talk, I give you the nitty gritty details of what you can get to grab and go when you’re passing by your local convenience store that is going to fill you up without spilling into your caloric budget.

I get that you’re always on the go and being able to meal prep or stop to perfectly plan your next meal or snack is not always a luxury that you have. When in a pinch, thankfully, there are several high protein, low calories options in your local corner shop.

When looking for a snack you want to ensure you’re getting at least 10g of protein; this is critical in keeping you feeling full for longer so that you don’t find yourself reaching for crisps at 4pm. These days, conveniences stores are stocking healthier and healthier and higher protein options and the good news is that there are several to choose from which I go into detail in this recording from a live training.

Additionally, there are several excellent pre workout snacks you can find to fuel your performance during training. Personally, I use and rely on these snacks from my local 7/11 on a regular basis - nothing wrong with convenient food when you’re intentional about your choices.

Enjoy and be sure to connect with us on all platforms using the following:

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If your strategy going into a log haul flight is to chug down as much water as you possibly can before security confiscates all your liquids exceeding 100ml then you will want to listen up because in this week’s episode of Real Talk, we go in depth with regards to how you can properly prepare for long haul flights.

Long haul flights are more taxing on the body than we realise and not only do we have to adjust to the change in time zone, we have to do our best to function with lower oxygen uptake, compromised circulation, poor on board food choices, terrible postures and a whole lot more. Let’s not make life more challenging than what it needs to be, have a game plan before and after your flight by taking notes to this week’s episode so that you can hit the ground running running on energy rather than fumes. With several small tweaks and proactive planning, the transition from flight to new time zone can be a whole lot easier allowing you to maximise work output and minimise recovery.

Enjoy the episode and connect with us on the following platforms:

Private VIP Facebook Group: : https://www.facebook.com/teamlauraphillips
Clubhouse @teamlaurapt

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Facebook: https://www.facebook.com/teamlauraphillips

Twitter: https://twitter.com/TeamLauraPT

Spotify: https://open.spotify.com/show/2sJx8mqbMhJNbNFPeDlpUe?si=DATzYZ_JRz6nU95kdMiyKw / https://spoti.fi/3Caf7gD

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In this week’s episode, I share my own weight and fat loss journey in audio form - this audio is from a live training sharing insights on how I created my own physical transformation. Though I’ve written ad nauseam about my own weight loss journey, I wanted to offer the opportunity to share more in a live format. It should be noted that I was not a personal trainer nor a sports nutritionist when this chapter of my journey began and finding the right health care professional to help me address my condition that was inhibiting my physical performance was a journey in and of itself.

We can be quick to make assumptions about the ‘fit and happy’ people we see on social media whilst having absolutely no idea what their journey entailed and what they lost and learned along the way. To this day, it continues to be a series of self evolution cycles that I go through to not only keep what I’ve worked for but to continue to build on what I’ve built both physically and mentally.

You truly don’t know how good you can feel and that’s often why so many people settle for feeling like sh*t; I had no idea how good it felt to wake up without a chronic inflammatory condition until I couldn’t walk to the bus stop without being out of breathe and in severe pain.

Know that navigating chronic illness can be an incredible emotionally draining journey and one that can leave you feeling lonely and with little direction with regards to where to turn or who to turn to next. It was one of the worst best things that ever happened to me, it meant I lost swimming as a sport and had the great privilege of rebuilding my body and my self identity.

Enjoy and be sure to connect with me using the following:

Private VIP Facebook Group: : https://www.facebook.com/teamlauraphillips

Clubhouse @teamlaurapt

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LinkedIn: https://www.linkedin.com/in/laurarogersgeneticscoach/

Facebook: https://www.facebook.com/teamlauraphillips

Twitter: https://twitter.com/TeamLauraPT

Spotify: https://open.spotify.com/show/2sJx8mqbMhJNbNFPeDlpUe?si=DATzYZ_JRz6nU95kdMiyKw / https://spoti.fi/3Caf7gD

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YouTube: https://www.youtube.com/channel/UCmugWogtRySgxrXK9KaMXlw

Tik tok @teamlauraphillips

I get it, you are beyond stretched when it comes to your schedule. You work 14+ hour days often with 3 or more time zones combined with frequent travel thrown in there for good measure. When it comes to your health, it often feels like an afterthought and you know it cannot keep slipping to the bottom of your priority list because there will come a point when you know you will be forced to make it a priority but WHEN and HOW to slide this amongst everything else is a constant source of stress. Nothing crushes the confidence of a high achiever faster than not being able to figure something out - you pride yourself on being able to figure everything out.

Let me break down what is truly worth your time if you are trying to take positive action in making health the undercurrent to how you live your busy boss babe life. These are the simplest of tips and tricks that you can use and incorporate into your life with the press of an ‘order now’ button, heck, you can even outsource some of these items to your assistant and perhaps that’s another tip worth including - get yourself a very competent assistant who knows when and how to take control of the steering wheel so that you can get your steps up, chug some water down and breathe before the next meeting. This audio is from a live training and please keep your eyes and ears out for more. If you want to catch the training live so that you can ask questions and pick my brain on all topics related to Female founder health, ensure you connect with me on the below platforms so that you can be the first to find out about these live online events. Enjoy!

Private VIP Facebook Group: : https://www.facebook.com/groups/lauraphillipsvip

Clubhouse @teamlaurapt

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LinkedIn: https://www.linkedin.com/in/laurarogersgeneticscoach/

Facebook: https://www.facebook.com/teamlauraphillips

Twitter: https://twitter.com/TeamLauraPT

Spotify: https://open.spotify.com/show/2sJx8mqbMhJNbNFPeDlpUe?si=DATzYZ_JRz6nU95kdMiyKw / https://spoti.fi/3Caf7gD

Anchor:

YouTube: https://www.youtube.com/channel/UCmugWogtRySgxrXK9KaMXlw

Tik tok @teamlauraphillips

I get it, you're probably not about to get more sleep in terms of duration of sleep and as it stands, it's already a push to get the 6 or so hours that you manage to squeeze into your already overflowing schedule. It may surprise you to know that whilst there are vitamins and minerals that are key in optimising energy levels, there are several mindset shifts we can create in order to feel more energised at the click of your fingers too. ⁣

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In this week's episode, we are again taking the audio from a live training I recently did on all that contributes to energy. From masculine vs feminine energy, flow states, vitamins, minerals, systems and structure and everything in between, you have to know that you can in fact create the energy you want when you want it by realising that it's possible to do so. ⁣

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All too often we find ourselves feeling drained from long haul flights, 14 hour work days, dealing with incompetent people and not having sufficient time to fuel ourselves before the next big meeting and whilst that can all contribute to feeling low in energy, there's a tonne more that we can do to increase energy too. ⁣

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Tune in to find out more about how you can push for that 15th hour of work long after the caffeine has worn off without needing to reach for another one.  ⁣

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Enjoy!

Part 2 episode - In this week’s episode of Real Talk, we talk about a very real and relatable experience many of us (if not all) have encountered at some point in the gym - feeling intimidated. It might surprise you to know that even health and fitness professionals and those who have spent 10s of 1000s of hours still find themselves feeling this way at times.

There’s something about it which can lend itself to both nerves, excitement and a sense of “Holy hell, do I belong here?!” The grungy music, the clanging of the cast iron plates, the grunting, the sweat, the swearing, the rawness of a space such as a gym can be very off-putting and I can totally understand why. As intense as an environment of this nature can be, it’s important to realise that we all have a common denominator which is that we come to the gym to better ourselves in our own way and that’s hugely powerful.

Initially, a fitness space can seem overwhelming and foreign but please, do not let that put you off returning. You can work to overcome the initial emotion and find your place and even your tribe in such a space. People are most often friendlier than their resting gym face - that for sure is true for me!

Remember that people are usually more preoccupied with their phone or their own insecurities to notice you and if you’re unsure of how to use a piece of equipment, the best people to learn from are probably those super experienced people to your left and to your right. Health and fitness professionals such as Aiden and myself are ALWAYS more than happy to help people in fact, we love it when people ask questions and when we can be of service. It’s never an inconvenience and if it makes it easier for you to return to them gym tomorrow or the next day then by all means, ask away.

Though the initial hurdle can feel like climbing Everest, it is well worth working through when you consider the benefits on the other side not just physically but mentally, emotionally and from a social and community health standpoint too. The spotlight effect will trick you into thinking that people are looking at you, again, if that person is me, I’m most likely staring into the distance considering what my next meal will be; and if you want the gym to be less ‘scary’ start by creating that change and smile at someone or even say ‘hello’. You get to influence how you experience difference environments and the simplest way to overcome that initial hurdle is to introduce yourself to those around you and while you’re at it, you might as well learn from them because they got to where they are by doing it for a long time. The only difference between them and you is time. It’s hardly fair to compare your day 1 to their 10th, 15th, 20th year of training - it’s a totally different chapter and remember, we have all had our first day in the gym, we have all had to start from somewhere and very rarely is that every with a super low body fat %’ and a 6 pack with an enormous amount of confidence.

Enjoy and please be sure to connect with Aiden using the links below:

Instagram: @aidenberenger_coaching

In this week’s episode of Real Talk, we talk about a very real and relatable experience many of us (if not all) have encountered at some point in the gym - feeling intimidated. It might surprise you to know that even health and fitness professionals and those who have spent 10s of 1000s of hours still find themselves feeling this way at times.

There’s something about it which can lend itself to both nerves, excitement and a sense of “Holy hell, do I belong here?!” The grungy music, the clanging of the cast iron plates, the grunting, the sweat, the swearing, the rawness of a space such as a gym can be very off-putting and I can totally understand why. As intense as an environment of this nature can be, it’s important to realise that we all have a common denominator which is that we come to the gym to better ourselves in our own way and that’s hugely powerful.

Initially, a fitness space can seem overwhelming and foreign but please, do not let that put you off returning. You can work to overcome the initial emotion and find your place and even your tribe in such a space. People are most often friendlier than their resting gym face - that for sure is true for me!

Remember that people are usually more preoccupied with their phone or their own insecurities to notice you and if you’re unsure of how to use a piece of equipment, the best people to learn from are probably those super experienced people to your left and to your right. Health and fitness professionals such as Aiden and myself are ALWAYS more than happy to help people in fact, we love it when people ask questions and when we can be of service. It’s never an inconvenience and if it makes it easier for you to return to them gym tomorrow or the next day then by all means, ask away.

Though the initial hurdle can feel like climbing Everest, it is well worth working through when you consider the benefits on the other side not just physically but mentally, emotionally and from a social and community health standpoint too. The spotlight effect will trick you into thinking that people are looking at you, again, if that person is me, I’m most likely staring into the distance considering what my next meal will be; and if you want the gym to be less ‘scary’ start by creating that change and smile at someone or even say ‘hello’. You get to influence how you experience difference environments and the simplest way to overcome that initial hurdle is to introduce yourself to those around you and while you’re at it, you might as well learn from them because they got to where they are by doing it for a long time. The only difference between them and you is time. It’s hardly fair to compare your day 1 to their 10th, 15th, 20th year of training - it’s a totally different chapter and remember, we have all had our first day in the gym, we have all had to start from somewhere and very rarely is that every with a super low body fat %’ and a 6 pack with an enormous amount of confidence.

Enjoy and please be sure to connect with Aiden using the links below:

Instagram: @aidenberenger_coaching

In this week's episode of Real Talk, we have Ahmed Eideh back on the show to share some real insights on cholesterol! ⁣

This topic is super misunderstood - even for myself; it turns out that there are more important metrics to look at than just HDL and LDL in isolation. Who knew?! ⁣

Truly this has been another eye-opening episode from Ahmed and the age of question of whether egg yolks are good or bad for your cholesterol comes up for discussion. The final verdict on egg yolks may just surprise you. ⁣

Another helpful insight on cholesterol relates to fertility. The role of cholesterol is critical with everything that relates to hormones and it got me thinking "How many people have tried to conceive whilst unknowingly having a cholesterol problem?" We may never know for sure though if you've been trying, it would be worth exploring your cholesterol levels to understand what role that could be having on your chances of success. ⁣

As with many areas of health, hormones determine a whole lot - think of hormones as the start of a line of dominoes and when we optimise hormone health, more often than not, several other areas of health start to change positively. ⁣

⁣Please enjoy and be sure to connect with Ahmed using the links provided and let us know what topic you'd like to hear us discuss next! 

In this week’s episode of Real Talk, we speak with an incredibly intelligent powerhouse of a woman, Viktoriia Iakovleva, who is a Research Fellow at Cancer Science Institute of Singapore; she holds a MD (medical degree) and PhD degree in Medicine. Soon after encountering her account on Instagram, it became very clear that she really knows what she is talking about; and that is exactly why I wanted to get her take on a hot topic which is artificial sweeteners. ⁣

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It has been across all headlines recently with all too much misinformation which I wanted to shed light on and bring clarity to. You may think that erythritol is an artificial sweetener or is that an assumption we have made? ⁣

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Several health risks have been linked to artificial sweeteners but have they? What does the science reveal with regards to observed and studied health risks vs what we have seen or interpreted in the media? It begs the question: “Do we really know what we think we know about sweetens and are they all artificial?” The answer might just surprise you. ⁣

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We already have so many misconceptions with regards to nutrition, if there his one less items to be concerned about, we ought to know about it. Be sure to listen and learn about the real dangers to your health as we unpack the bigger picture in this equation and it’s not probably not what you think. ⁣

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Please be sure to connect with Viktoriia on Instagram using the following handle: @talking_health_  ⁣