Mom is the New Strong Podcast

Quiet quitting, the sneaky way that we let dreams go to die. Unfortunately, most of us are not even aware that we are doing this! Including myself. But once you become aware of it there is no going back. You have no choice but to do better! This episode is def full of some tough love and the motivational kick in the ass you need to not give up on your goals!

90 Day Challenges can get a bad rap about not creating any real lasting changes and this because they are missing 2 key ingredients to keep you going! Today we are talking about sprint goals, what they are and how to do them right!

This was my first time competing in The Fittest Experience Online Qualifier and I wanted to share my experience. What it was like, what I am going to do differently next year and sharing if I made it to the big event in January at Austin, Texas! For anyone in the Crossfit space that has thought about competing or already competes, I hope you can learn from my honest takeaways in this episode.

Studies cited in this episode

The Ergogenic Effects of Acute Carbohydrate Feeding on Resistance Exercise Performance: A Systematic Review and Meta-analysis (looked at men and women)
https://link.springer.com/article/10.1007/s40279-022-01716-w

Today I share with you my biggest takeaways and tips on how to prepare for your first local Crossfit competition. Also, what it's like to compete, what I recommend eating and doing the day of competition. My hopes is that I can inspire you to sign up for your first Crossfit competition if you haven't done one before! It's an experience worth doing if you are into Crossfit at any fitness level.

In today's episode we really look into the science of fasting (mostly around intermittent fasting) based on the research provided below. I play devil's advocate and look into top reasons why people are FOR or AGAINST fasting and compare that to what was found in the studies. Then I give you my opinions on fasting based on what I've learned, so that you can make your own opinions on if fasting is the right thing for you and your goals!

The 5 top things we discuss today:

1. Does fasting boost fat loss? what about fasted exercise?
2. Is fasting the only and best way to do activate autophagy?
3. Is fasting the best way to increase insulin sensitivity?
4. Does fasting mess up your hormones?
5. Does fasting cause muscle loss? can you gain muscle while fasting?

Studies referenced:

The Effects of Intermittent Fasting Combined with Resistance Training on Lean Body Mass: A Systematic Review of Human Studies https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468742/

Effect of dietary composition on fasting-induced changes in serum thyroid hormones and thyrotropin
https://www.metabolismjournal.com/article/0026-0495(78)90137-3/pdf 

Mechanism by Which Caloric Restriction Improves Insulin Sensitivity in Sedentary Obese Adults
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4686951/#:~:text=Caloric%20restriction%20(CR)%20improves%20insulin%20sensitivity%20(17)%20and,remain%20to%20be%20fully%20understood

Impact of intermittent energy restriction on anthropometric outcomes https://pubmed.ncbi.nlm.nih.gov/32363896/ 

Effects of Time-Restricted Eating on Weight Loss and Other Metabolic Parametershttps://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2771095 

Body composition changes associated with fasted versus non-fasted aerobic exercisehttps://pubmed.ncbi.nlm.nih.gov/25429252/  

Intermittent Energy Restriction for Weight Loss: A Systematic Review of Cardiometabolic, Inflammatory and Appetite Outcomes https://pubmed.ncbi.nlm.nih.gov/35531785/ 

Eight-hour time-restricted feeding improves endocrine and metabolic profiles in women with anovulatory polycystic ovary syndrome https://pubmed.ncbi.nlm.nih.gov/33849562/ 

Today's episode I share my current goal of losing 10lbs. Why I need to, how I approach it in a positive way and the game plan I am taking to reach it. This episode is not just to share about me. It's main purpose is to inspire someone to lose their next 10lbs and give them a healthy motivating prospective on how they can make it happen.

Today's episode is me sharing an update on my mental health journey. It's been a little over a month since my last update. I am happy to say I think I've finally found an ADHD medication that works! Most of today's episode is me sharing many non-typical ADHD symptoms and reflecting that back on my own struggle of going undiagnosed with ADHD for 35 years.

In today's episode I share my journey with Crossfit and how I went from Crossfit Skeptic to Crossfit Level 1 Trainer. I share my honest unbias viewpoint on who should try Crossfit and go over many of the misconceptions I had about Crossfit as well as many of the common misconceptions I hear others talk about. I also share my opinion about why Crossfit sometimes get a bad rap and how you shouldn't base your opinion off of just one Crossfit experience.

3 Podcast Episodes focused on macro counting (What to look for when hiring a Nutrition or Macros Coach (make offer at the end), Do calories really matter? How much protein do I really need to eat for my goals? Tips and Tricks to Eating More Protein, The Perfect Diet,