A little rant from me about diet culture, self love & self worth, and why diet culture is a problem.

In this episode we go over the ins and outs of being a successful online coach, what to look for in a coach, and bad coaches- including red flags and a rant. Guest is Nick Komodina- a contest prep coach and owner of NK Fitness Training Compound (IG: @nickkomodina)

My website: www.upliftfit.org

IG: @faithandfit

Twitter: @laceyadunn

Guests Clif and Katie Wilson to discuss a variety of topics in both Contest Prep and Lifestyle Coaching!

Topics:

-Importance of Post Show and Post Diet Phases- Metabolic Adaptations and Hormone Changes with dieting and getting back to normal hormone levels

-Psychological and Physiological Changes from dieting

-Female Factors with Dieting- Should you match or change your nutrition or training based on fluctuations and changes in of the menstrual cycle? (Answer: Don’t micromanage and Overcomplicate! Consistency over 1% effect)

-Nutrient Timing for feeling your best while looking your best- for both contest prep and lifestyle goals

-Recovery food! Not just for elite athletes

-Intra carb discussion and carb timing talk!

https://www.teamwilsonbb.com

My Website: www.upliftfit.org

IG: @faithandfit

Twitter: @laceyadunn

Diving in Vegan Diets and the "Hoopla" of "What the Health"- listen for TRUTH

Question and Answer podcast from the questions on my IG @faithandfit. Answered (in order!)

-When to switch up macros in a prep or fat loss phase

-How to make lean gains

-Sugar and salt intake

-Ideal protein sup ratio

-Kinds of carbs to focus on and when

-Finances of Competing

-Cardio for building muscle and burning fat

Enjoy <3

www.upliftfit.org

Advanced Nutrition Topics:

-Micros and Macros- “Best Macros” for your goal

-Protein needs

-Carbs and maximizing insulin sensitivity

-Nutrition for PCOS and Insulin Resistance

-Pre-workout: Individual Variability

-Post workout Nutrition- Carb and protein needs, when and why

-Best timing and dosages for maximizing MPS

-BCAAs and Vegan/Vegetarian important note

-Peri Workout Nutrition & Potential benefits

Instagram: @faithandfit

Website: www.upliftfit.org

Some research articles:

https://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-20

https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8

http://jandonline.org/article/S2212-2672(15)01802-X/abstract

http://bjsm.bmj.com/content/early/2017/07/11/bjsports-2017-097608.full

Hormonal and Thyroid Health chat with Dr. Lara Briden- Naturopathic medicine doctor.

Some Topics and time discussed (we flip around a bit on topics throughout):

2:00- Health and Hormonal Health- Periods a marker as health

3:00- Pill Bleeds are NOT periods

6:00-What does Birth control do and how does it affect our body, health, and fertility?

8:00- Estrogen’s roles & Hormonal birth control’s effects on gaining muscle and insulin levels

10:00- Microflora’s effects on your hormones

11:45- Long term side effects and post birth control?

14:45- Ovulation- why it’s important and what happens

16:00- Reasons why you can not ovulate or have a period

20:45- PCOS- Types (4 different)- Insulin resistance, Post Pill, Inflammatory PCOS, Thyroid, Vegetarian Diets?; What is it, why ultrasounds are NOT a diagnosis, and how you can help alleviate symptoms

29:45- Soy effects on hormones

34:00- Ways to help insulin resistance

35:15-Gut Microflora- what effect’s it and PMS- PMS isn’t normal?

37:15- Talking about Estrogen dominance and alcohol for hormones

39:45- Dairy talk

41:30- Thyroid issues and Irregular Periods- What to test for thyroid health

46:45- Endometriosis

You can find Dr. Briden and her "Period Repair Manual" at larabriden.com

IFBB Bikini Pro Cori Baker is a guest as we talk about her journey, how she balances life as a mom while competing, intuitive eating, and her glute secrets!

In this episode, guests Chris and Eric Martinez from the Dynamic Duo Training join to discuss choosing a coach, traveling and eating out, and the power of your mindset!

Topics:

-Their New Book “The New Era of Fitness”

-Mental Health -7-8 min mark

-How to choose a coach- 9:15

-IIFYM vs Macros -19:45

-Traveling tips and Eating out- 30:15

-Surrounding yourself with Positivity 33:45

-The power of your mindset (throughout)

Their websites:

dynamicduotraining.com

theneweraoffitness.com

My website:

www.upliftfit.org

IG:@faithandfit

Very exciting podcast with Guest Dr. Jacob Harden- Chiropractor and USAPL Powerlifter. We discuss a variety of topics from Injury prevention to Sciatica and the practical implications for fitness and everyday life.

What we discuss:

-Pre-rehab and what really needs to be prioritized in order to reduce injury risk

-Maximum Recoverable Volume and Individualization

-Injury Prevention

-Powerlifting Injury Prevention and "Making Weight"

-Strength vs Hypertrophy training

-Importance of mobility and having a functionally healthy body- for fitness and everyday life

-Sciatica

You can find Jacob at:

IG: @dr.jacob.harden

www.myodetoxorlando.com