You cannot and WILL not see results if you don't recover from your workouts!

Many members time and time again, come to us wondering why they have plateaued or are frustrated when they get injured. The question ( and answer) is always the same.. 

"What's your recovery strategy like?"

"oooooh.. uuuhh.. I take a day off 1x per week!"

We're here to tell you aaaaagin ..that's not enough. 

Listen in to our reasons why that is and tips to enhance your recovery! 

If you liked this episode please like and share with your friends and family! 🌟

You can follow us at:

@livaligned (Amanda) @the_effecutive (JB)

Northern Raised Meat Delivery Get 25% off your first order

Heart and Soil supplements : Organs, Colostrum, Whey all from grass fed regenerative farms, zero plastic packaging. 10-20% off through my link

BiOptimizers
and get 15% off using the code COACHANDY
www.bioptimizers.com

Click here for Amazon Storefront 

Canadian Protein 15% off their whole site
https://canadianprotein.com/?sca_ref=5539686.9PSTJMJVa4

In this episode, Andy sits down with Lifestyle and Health Coach - Tasha Star,  to discuss the trends they both see in diet/nutrition, different coaching styles and "all of the fads".  It seems that everyday there's a new trend in diet and nutrition and a new approach to "getting slim quick".  But then again, some people believe it's all about aesthetics and others focus on "body positivity".  This can sometimes cause neglect towards healthier lifestyle choices in an effort to steer away from the aesthetic obsessed majority. Neither group may be acknowledging the health consequences that can arise from these extremes. 
So, what do you do when you want results but in the healthiest and most self-loving way possible?  

Listen to find out! 

Follow Tasha at @Tasha_Star_Fitness
Or email her at [email protected]

If you liked this episode please like and share with your friends and family! 🌟

You can follow us at:

@livaligned (Amanda) @the_effecutive (JB)

Northern Raised Meat Delivery Get 25% off your first order

Heart and Soil supplements : Organs, Colostrum, Whey all from grass fed regenerative farms, zero plastic packaging. 10-20% off through my link

BiOptimizers
and get 15% off using the code COACHANDY
www.bioptimizers.com

Click here for Amazon Storefront 

Canadian Protein 15% off their whole site
https://canadianprotein.com/?sca_ref=5539686.9PSTJMJVa4

We had the opportunity to sit down with Cathrine from Nutrisense ( A CGM company based in the states and unfortunately not providing services in Canada.. yet!)  She's a Dietitian who specializes in Glucose monitoring to optimize your health.  We all have unique biological responses to glucose so this is a great way to understand what foods serve you best and help you to think clearer, perform better and potentially live longer!

You can also learn a lot from using a single point in time glucose monitor with the finger prick and collect data yourself! If you have an suspicion you have a sensitivity please have your bloodwork done with a naturopath like
Justin Gallant ND.

If you liked this episode please like and share with your friends and family! 🌟

You can follow us at:

@livaligned (Amanda) @the_effecutive (JB)

Northern Raised Meat Delivery Get 25% off your first order

Heart and Soil supplements : Organs, Colostrum, Whey all from grass fed regenerative farms, zero plastic packaging. 10-20% off through my link

BiOptimizers
and get 15% off using the code COACHANDY
www.bioptimizers.com

Click here for Amazon Storefront 

Canadian Protein 15% off their whole site
https://canadianprotein.com/?sca_ref=5539686.9PSTJMJVa4

Books:
Real food for pregnancy
It starts with the egg
The better baby book
Expecting better
Book for Partner/ husband : The Expectant Father 
Naturopaths for bloodwork:
Dr Justin Gallant Naturopathic Doctor  ( Hamilton)
Nurture Burlington Fertility ND
Podcasts:
Number 1 must listen to for Pre pregnancy and Pregnancy diet
Why you need a water filter : https://stephencabral.com/podcast/286/
The Pregnancy podcast ( I listen to a tonne of these! she has an episode for every single topic you can think of):
Best Clean Water filters:
Aqua tru Reverse osmosis counter top
Shower filter
EWG ( Product toxicity data base ) https://www.ewg.org/skindeep/
Think Dirty App is amazing as well!
Supplements:
METHYL Folate (Not folic acid) 800mcg - 1mg minimum Methyl folate 5MTFH
Fish oils DHA minimums 400mg  EPA minimums 800mg 
CoQ10 400 - 600mg In trimester 0 
Needed Prenatal My top choice but no iron you need to add separately
We Natal Prenatals for men and women
Thorne
Suku gummies ( I used in the very beginning especially when traveling)
Bird and Be 

If you liked this episode please like and share with your friends and family! 🌟

You can follow us at:

@livaligned (Amanda) @the_effecutive (JB)

Northern Raised Meat Delivery Get 25% off your first order

Heart and Soil supplements : Organs, Colostrum, Whey all from grass fed regenerative farms, zero plastic packaging. 10-20% off through my link

BiOptimizers
and get 15% off using the code COACHANDY
www.bioptimizers.com

Click here for Amazon Storefront 

Canadian Protein 15% off their whole site
https://canadianprotein.com/?sca_ref=5539686.9PSTJMJVa4

The data continues to point to strength training as being THE most important type of exercise to do as we age! We converge some very interesting evidence and science for you so that you can share this with friends and family who make need to hear this message.

We cover:

• How is form more important than the load/ weight we use?
• When are we ready to increase load/weight?
• Do we all need to rack up the bar with 3 plates on each side to see the benefits of strength training?
• What is the science showing us for those who focus solely on cardio/ running for exercise especially into older age?
• What can someone do to begin their strength training journey at any age?
• What is the bare minimum amount of weekly training for health and longevity?

If you liked this episode please like and share with your friends and family! 🌟

You can follow us at:

@livaligned (Amanda) @the_effecutive (JB)

Northern Raised Meat Delivery Get 25% off your first order

Heart and Soil supplements : Organs, Colostrum, Whey all from grass fed regenerative farms, zero plastic packaging. 10-20% off through my link

BiOptimizers
and get 15% off using the code COACHANDY
www.bioptimizers.com

Click here for Amazon Storefront 

Canadian Protein 15% off their whole site
https://canadianprotein.com/?sca_ref=5539686.9PSTJMJVa4

If you liked this episode please like and share with your friends and family! 🌟

You can follow us at:

@livaligned (Amanda) @the_effecutive (JB)

Northern Raised Meat Delivery Get 25% off your first order

Heart and Soil supplements : Organs, Colostrum, Whey all from grass fed regenerative farms, zero plastic packaging. 10-20% off through my link

BiOptimizers
and get 15% off using the code COACHANDY
www.bioptimizers.com

Click here for Amazon Storefront 

Canadian Protein 15% off their whole site
https://canadianprotein.com/?sca_ref=5539686.9PSTJMJVa4

We loved this chat with Norther Raised CEO Zack Langlois!

We believe there is a shift to get back to our roots with the traditional ways of farming, sourcing and eating our food. Importing food that we have grown right here in our beautiful country of Canada seems outrageous and it's truly costing our planet. 

In this episode, learn why eating local, grass-fed and organic meats, seafood and other animal products is better for your health and the planet!

If you liked this episode please like and share with your friends and family! 🌟

You can follow us at:

@livaligned (Amanda) @the_effecutive (JB)

Northern Raised Meat Delivery Get 25% off your first order

Heart and Soil supplements : Organs, Colostrum, Whey all from grass fed regenerative farms, zero plastic packaging. 10-20% off through my link

BiOptimizers
and get 15% off using the code COACHANDY
www.bioptimizers.com

Click here for Amazon Storefront 

Canadian Protein 15% off their whole site
https://canadianprotein.com/?sca_ref=5539686.9PSTJMJVa4

In this episode JB and Andy Dig into the 9 Universal near truths about heath and wellbeing we can all adopt to become better, healthier versions of ourselves.

Justin wrote the full article on LinkedIn Check it out here!

https://www.linkedin.com/posts/justinlawrencebaker_activity-7000471727373762560-ufFd?utm_source=share&utm_medium=member_ios

If you liked this episode please like and share with your friends and family! 🌟

You can follow us at:

@livaligned (Amanda) @the_effecutive (JB)

Northern Raised Meat Delivery Get 25% off your first order

Heart and Soil supplements : Organs, Colostrum, Whey all from grass fed regenerative farms, zero plastic packaging. 10-20% off through my link

BiOptimizers
and get 15% off using the code COACHANDY
www.bioptimizers.com

Click here for Amazon Storefront 

Canadian Protein 15% off their whole site
https://canadianprotein.com/?sca_ref=5539686.9PSTJMJVa4

If you have ever wondered what the difference between a GP and and ND this episode can give you some insight!

Time Stamps:

Measurements: 

• 3:37 -  Glucose measurements: fasted glucose and HBA1C
• 11:00 - Calcium
• 11:00 - Vitamin D & Calcium
• 21:30 - Magnesium
• 21:10 - High-Sensitivity C-Reactive Protein (hs-CRP)
• 25.30 - Reynolds Risk Score
• 27:15 - Iron
• 35:00 - Protein before bed
• 37:12 - B12
• 41:19 - Creatine Kinase (muscle inflammation measure) 
• 42:25 - Liver enzymes 
• 45:14 - DHEA
• 46:50 - Testosterone
• 50:55 - Insulin
• 56:50 - Zinc/Copper
• 57:49 - CBC - Blood counts and cell morphology 
• 1:00:55 - Evidence of COVID in bloodwork? 

Supplements: 

• 1:02:30 - Glutathione and NAC
• 1:04:22 - Resveratrol
• 1:05:25 - CoQ10
• 1:07:45 - RLA, R-Lipoic Acid 
• 1:09:25 - Arginine 
• 1:10:20 - STAY AWAY FROM COMMERCIAL "PRE-WORKOUTS"
• 1:11:35 - Supplements and strategies for boosting testosterone naturally

Dr. Justin gallant :

"If you are looking for a Naturopathic Doctor in Hamilton, Ontario who is a passionate and educated health detective, then you have come to the right place. I strive to optimize, educate, and guide you when it comes to your health. When a patient comes in, I make it my mission to determine the actual cause of their issues. I provide top-level healthcare. I care about my patients. I love teaching about how the body works so patients can understand why they are experiencing the symptoms they have and guide them to better health. I love analyzing blood work and I provide expert supplement and nutrition advice. Life is too short and precious to constantly be sick and tired of being sick and tired. "

Most people see their GP ( general practitioner) for yearly check ups, vaccines or maybe an unidentified rash or concerns about a mole. But if you try and ask your GP to help you with nagging fatigue, digestive issues, stress or weight management problems they will likely prescribe a medication or an over the counter drug to help the SYMPTOM.  Naturopathic doctors ask WHY you have the symptom and look at your blood work to become a "health detective" to help solve the root of the cause of the issue. Their focus is to help you thrive not just survive or mask issues with a bandaid approach.  We do realize that not all GP's act this way but with our experience, it is rare they have the time to sit down with you and go through all these little nuances to understand your lifestyle habits and how to improve in all aspects of life. Furthermore, Naturopaths get a VERY thorough list of levels to look at on your bloodwork panel compared to very few from the GP. 

After your bloodwork is interpreted Justin recommends supplements, diet changes and perhaps lifestyle changes like workouts/stress management and more to help achieve better results when we retest. Generally we see him at least twice a year sometimes 3-4 to keep an eye on how things are changing.

If you're interested in working with  Dr. Gallant you can find him at 
www.drjustingallantnd.com

If you liked this episode please like and share with your friends and family! 🌟

You can follow us at:

@livaligned (Amanda) @the_effecutive (JB)

Northern Raised Meat Delivery Get 25% off your first order

Heart and Soil supplements : Organs, Colostrum, Whey all from grass fed regenerative farms, zero plastic packaging. 10-20% off through my link

BiOptimizers
and get 15% off using the code COACHANDY
www.bioptimizers.com

Click here for Amazon Storefront 

Canadian Protein 15% off their whole site
https://canadianprotein.com/?sca_ref=5539686.9PSTJMJVa4

Whether you're an avid challenger or someone on a long term fitness journey this episode is for you! 

We cover why you may not be seeing results for a multitude of reasons. 
We are training in the gym for just 3% of our day.. what we do in the remaining 97%
 (Recovery/Sleep, Nutrition and Stress) all play a role in your success.

First of all - no journey is linear!
Consistency, adaptation and discipline are the keys to success. 
Remember that Challenges are a way to increase motivation and ideally increase long-term discipline. They are not a "fix-all" approach. Do not treat them as crash diets but more as focused periods on a long term goal and you'll be well on your way to the health, fitness and body love you're after. 

Enjoy!

If you enjoyed this episode please rate this podcast! 🌟🌟🌟🌟🌟

Follow us:
 @f45hamiltondowntown
@Livaligned
@the_effecutive

If you liked this episode please like and share with your friends and family! 🌟

You can follow us at:

@livaligned (Amanda) @the_effecutive (JB)

Northern Raised Meat Delivery Get 25% off your first order

Heart and Soil supplements : Organs, Colostrum, Whey all from grass fed regenerative farms, zero plastic packaging. 10-20% off through my link

BiOptimizers
and get 15% off using the code COACHANDY
www.bioptimizers.com

Click here for Amazon Storefront 

Canadian Protein 15% off their whole site
https://canadianprotein.com/?sca_ref=5539686.9PSTJMJVa4