In this episode,  we address a common question about overtraining. This recent question was submitted by a member in regards to overtraining with HIIT and Hormonal Health.

We dig into the science and the symptoms of overtraining - or what's even more likely in our community "overreaching".

In this episode you'll learn :

How to identify if you're overreaching at F45 + other life stressors and activities
Does elevated insulin impact your body weight?
Do menstrual cycles impact women's performance?
How to balance and prioritize work/life/exercise/sleep
The importance of sleep and hormonal balance and how to increase sleep quality (yes -  even those who have younglings!)

TIME STAMPS:

3:15 General adaptation syndrome 

4:30 OverREACHING V.S. overTRAINING

5:18 Functional overreaching and benefits

6:40 Non-functional overreaching defined

7:30 Overtraining defined

9:00 Volume V.S. intensity relationship to overtraining 

11.09 Factors that can make you susceptible to over reaching and over training 

16:30 What’s a NARP?

18.20  JB's battles with over doing it despite knowing better

20:30 Overtraining and relation to menstrual cycle 

23.10 Impact of your cycle on performance 

25:22 ALL types of stress impacts our recovery 

28.30 Detecting over training in your blood work

31.00 What you can do to improve recovery and make you more resilient to overreaching 

36.30 Sleep deprivation and brain atrophy 

38.00  Trigger sessions - thanks Mind Pump Media 

41.07 Avoid fried foods as a golden rule

42.30 How to avoid overreaching with your F45 workouts 

Please rate and share if you enjoyed this episode!

Follow us at @f45hamiltondowntown
@the_effecutive @livaligned

Use code COACHANDY for 10% off www.BiOptimizers.com

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@livaligned (Amanda) @the_effecutive (JB)

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At F45 we do challenges 4-6x per year. They can be as short as 2 weeks and up to 8 weeks long.  But because it's an international brand originating from Australia the timing of the challenges doesn't always line up with our seasons / timelines. So, we believe that each time a member participates they should have a different goal or strategy in mind. This will  make challenges  more achievable and less daunting. We suggest that you use the time wisely and put emphasis on only 1-2 habits each time to build up the will and motivation to continuously get better and better after each challenge.

It's not always about who makes the most drastic change! Some of our most successful members have never won a challenge but participated in many challenges which produced long-lasting and  sustainable change. 


The next 6 week challenge starts Aug 22nd and we suggest that if you're not fully ready to go all in that you approach this challenge with these tips listed in this podcast:

• Track and understand your maintenence  calories and current BMR (Basal Metabolic Rate)
• Track your protein and get at least 1g per pound of bodyweight in daily. You may not track perfectly or be eating nutritiously during these last few weeks of the summer but at least track your protein and get a clear picture of how much you consume
• Focus on performance metrics like playoffs and certain exercises in the gym to see how you're improving. Use a journal or note in your phone and record weekly ( push ups, deadlifts, pull ups , chest press etc) 
• You can also use the Lionheart details as a new focus during a challenge. Aim to see your average heart rate lowering but points and calories high!
• We talk about how to track macros  and which apps we recommend 
• Why vegan protein sources should not be your first choice 
• How protein impacts your performance, recovery and longevity

If you like this podcast please rate and share!!

Follow us at @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
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In this episode JB and Andy dig into why they love F45 ( no kidding?) and how you can get the most out of every class and challenge!

Promo Alert:  Coach Andy and JB use Bioptimizers  supplements religiously to help digest and use protein (Masszymes and P3OM probiotics) and  optimize recovery with Magnesium Breakthrough. Use promo code: coachAndy at the checkout to save on your Bioptimizers supplements!

Episode Time Stamps: 

• (2:41): Maximize your experience with F45 Coaches
• (4:10): F45, what is it and why is it the best platform for health transformation
• (5:30): Periodization, workout innovation, why F45 cannot be rivalled by the traditional personal training model
• (7:15): Why F45 remains the foundation for JB & Andy's training despite having a crazy home gym! 
• (12:40): How to maximize your Lionheart scores!
• (14:15): How to improve your F45 warmups for a better workout experience! 
• (15:35): Why static stretching immediately after your workout may not be ideal for muscle recovery
• (18:30): Having a workout intention and adding muscle at F45 
• (21:35): Going to failure safely to maximize gains
• (25:30): The prerequisites for muscle growth, strength training in and of itself, is not enough to maximize muscle growth. 
• (29:00): Speak with your coaches to optimize your F45 experience, take ownership of your journey by working with coaches before and after your workout. 
• (32:00): Using the "2-week initiator challenge" and the importance of starting your tracking journey in maintenance not weight loss or gain to understand your true metabolic baseline
• (35:20): Why we use the most weight in the first 2 weeks of the challenge. 
• (35:55): Whole food carbs vs processed carbs and why carbs have become associated with fat gain
• (38:40): Beyond the body scan, measuring your success by participating in the F45 playoffs. Next playoffs, Aug 19 5:30 at the studio!
• (40:20) How to get 50% off of a full week of F45 training with the best coaches in Hamilton
• (42:09): Get a deal on our favourite supplements at www.bioptimizers.com and use promo code coachandy to save! 

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 

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In this episode we dig onto our 7 favourite summer strategies to stay lean, feel balanced and healthy while you may indulge a bit more and potentially take more time off from training this summer. 

It's not likely a time that you'll see results but we certainly don't want to regress! Maintenance and balance is key! It's very easy to lose muscle mass and but on excess body fat if you do not make that little effort within the 70/30 or 80/20 rule. 

Listen in to learn how!

Follow us @F45HamiltonDowntown
@Livaligned
@the_effecutive

Check out BiOptimizers for the BEST digestive enzymes and Magnesium on the market and up your recovery game! 
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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
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"All exercise is not created equal"

In this episode we go over all the benefits of strength training and why it should always be apart of your routine especially when life gets busy. 

A big trend we notice in the summer time is that people start to slack in their workout routines or replace F45 or  going to the gym with steady state cardio like running or cycling.  Some people even stop working out all together since they will be vacationing or going to the cottage weekly so why "waste" money on a membership you can only use 1-2 x per week? Some even believe golf is enough exercise...But to completely ignore strength training is the BIGGEST mistake someone can make. Don't get us wrong, moving is better than not moving BUT this does prove to us that most people do not understand the IMMENSE benefits of strength training for total health. Even if you can only workout 1-2x per week!

Learn how beneficial strength training is for not just aesthetics but longevity.
Learn the "minimum effective dose" and type of resistance that you can use to keep and build muscle mass.
Learn how to speed up your metabolism so you're a fat burning engine all summer long!

Does this mean you need to lift super heavy? Nope!
Does this mean cardiovascular training is pointless ? Nope!
Do I need a personal trainer to achieve this? Nope!
Will I look like a body builder if I strength train? LOL.. well if it were that easy..

Listen in and prioritize KEEPING your muscle mass around this summer. Building may not be possible but losing it is far worse! Plus the more muscle we have the more we can eat.. that is definitely a summer strategy!

Coach Andy and JB 

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
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Owners and Coaches JB and Andy Chat about the common elements that each of their outstanding members expressed help lead them to success in our past podcast interviews.

We identified that each of our 4 members had many common pieces of advice at the end of their interview that helped them achieve continued success. We've compiled them into the top 3/4 things that you must have in place for the same results. 

Enjoy! Please Like, Share and rate us <3 

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

Ian has been a member of ours for 8 months and joined post lockdown number 1. Since then he has been on an unstoppable mission and has lost 45lbs and dropped 18% body fat! He's been serious about his movement at F45 and beyond the gym adding lots of walks and tracking his TDEE (Total Daily Energy Expenditure). He's also taken his nutrition seriously by tracking macros and working with Coach Andy for added guidance and accountability. This has ensured that he has not lost any muscle during this time.. he actually has put on and kept 3lbs of muscle! This is due to his whole food eating habits and high protein diets along with tracking. 

We'll let Ian explain the rest! 

Please like, share and leave us a rating if you liked this content  :) 

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

Can you make progress at home? You sure can! Megan won the 45 day challenge all from online workouts! 

Megan became a member during start of the Pandemic and continued her journey doing our online program. She stuck with it for the 6 weeks and then she came back in studio and continued to see incredible changes week after week.

Find out what she did, what changed, what was difficult and more of her wins along the way!

Enjoy!

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

Will Kay joined the F45 Hamilton Downtown fitfam soon after opening and quickly became a die-hard, staple member of the community!  Will's commitment has been evident challenge after challenge, as he continues to demonstrate how hard work leads to results.  He's lost over 30 lbs since joining us 2 years ago and has kept it off without any yo-yoing AND through the pandemic! This is due to Will's commitment and consistency to the program and not attempting to do crash diets or unsustainable methods to see results quickly.  This is what we're about! Health and Lifestyle changes that are consistent. Challenges are great for added motivation but we must look past the challenges to achieve optimal health and fitness levels that last a lifetime. 

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

I'm sure a majority of our members have been following Natalie during her journey over the last 7 months. It is just down right impressive! With over 20lbs lost and a 50% reduction in her body fat - She's not stopping until the bicep veins are poppin'! 
She's proud of her age and what she's achieved and she officially became a grandmother this past year! (She's the hottest granny we ever did see!) 
Beyond that her dedication to fitness and nutrition is so inspiring and infectious.  
We are super proud of her and she has a great story to tell about how F45 lit that fire inside for her.

How did she do it?
How does she continue to see results?
What keeps her motivated?
What tips does she have for you? 

All this and more during our interview!

Enjoy!

Follow Natalie at @Natalie_Sexton_

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