Today we have a special episode to remind you that it's okay to be off your normal routine during the holidays. Additionally, we give you some of our favorite strategies to help us feel accomplished and energized during this time. 

Join our Stronger Than Your Boyfriend Facebook group to ask questions that we will address them on the podcast!

This week:

Q 1: What do you both personally eat in a day?

Q 2: What are your favorite unconventional training movements?

Q 3: What are your favorite muscle groups to train?

Tune in to hear our answers.

Track: Upbeat Indie Rock [Rock Music] by MokkaMusic / Drive https://youtu.be/fYd5zprDwTo
Music provided by "MokkaMusic" channel and https://inaudio.org

We discuss a recent article that took a position on Reverse Dieting.

We also discuss when and how Reverse Dieting works. It's not a "magic pill," but it can be helpful for mindset and slowly working toward building when you're currently maintaining a very low calorie intake.

We discuss how to go from under eating and feeling tired to eating at a healthy calorie range and eventually even getting to a surplus to that you can actually build muscle and build your metabolism over time.

We talk through some of the truths and myths behind the term "reverse dieting" and why the fear of gaining body fat holds people back from hitting their true potential in fitness.

We also talk about our experience going from eating a low 1400 calories when we first started in fitness to eating 3,000 calories when at peak performance. 

Track: Upbeat Indie Rock [Rock Music] by MokkaMusic / Drive https://youtu.be/fYd5zprDwTo
Music provided by "MokkaMusic" channel and https://inaudio.org

Join our Stronger Than Your Boyfriend Facebook group to ask questions that we will address them on the podcast!

This week:

Q 1: Katie why do you do so many bodyweight movements for your upper body?

Q 2: Heather, why don't you power lift anymore?

Q 3: What is it like being married and running business?

Tune in to hear our answers.

Track: Upbeat Indie Rock [Rock Music] by MokkaMusic / Drive https://youtu.be/fYd5zprDwTo
Music provided by "MokkaMusic" channel and https://inaudio.org

Today we talk about the goal of being ultra lean and why it's not a healthy goal to stay in this place year-round.

When we work hard to get ultra shredded, it seems like the end goal will feel worth the effort. However, a lot of times, once we reach very low body fat levels, we have less energy and actually enjoy life less during those times.

We also talk about shifting your mindset around your body composition as well as if it's possible to reach body composition goals without tracking your food.

We discuss how tracking food is "optimal", but what is optimal for your mindset and daily life? We mention strategies for hitting your protein goals without tracking. We also talk about research on nutrient timing and meal frequency.

Resources mentioned in this episode:

Episode 28: The Relationship Between Alcohol and Fitness

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6520689/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4391809/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5572489/

Join our Stronger Than Your Boyfriend Facebook group to ask questions that we will address them on the podcast!

This week:

Q 1: How do you cut without counting calories or macros?

Q 2: How do you deal with cravings?

Q 3: What't the best way to get back into working out after giving birth?

Tune in to hear our answers.

Track: Upbeat Indie Rock [Rock Music] by MokkaMusic / Drive https://youtu.be/fYd5zprDwTo
Music provided by "MokkaMusic" channel and https://inaudio.org

In this episode, we break down the relationship between alcohol and fitness.

Can you still drink and live a healthy lifestyle?

We break down some of the science behind alcohol and exercise while also discussing some personal experience.

Topics discussed:

• What happens when you consume alcohol?
• What is the relationship between the gut and alcohol consumption?
• Absorption of alcohol and macronutrient consumption
• The relationship between alcohol and anxiety, sleep, hormones, and strength
• Strategies to reduce alcohol consumption in order to maximize gains

Studies and additional resources mentioned in this episode can be found on the episode write up:
The Relationship Between Alcohol and Fitness

Join our Stronger Than Your Boyfriend Facebook group to ask questions that we will address them on the podcast!

This week:

Q 1: I work out 5 days a week and I'm healthy, but I am not seeing results. What am I doing wrong?

Q 2: My knees cave when I squat; how do I fix this?
 Resource mentioned: Knee Valgus Article

Q 3: I'm in a reverse diet/building phase; how do you deal with the weight gain psychologically?

Tune in to hear our answers.

Track: Upbeat Indie Rock [Rock Music] by MokkaMusic / Drive https://youtu.be/fYd5zprDwTo
Music provided by "MokkaMusic" channel and https://inaudio.org

Do you get anxious about going to the gym?

Today in the podcast we talk about ways to manage your "gymtimidation" so that you can feel comfortable and confident working out in any space.

Track: Upbeat Indie Rock [Rock Music] by MokkaMusic / Drive https://youtu.be/fYd5zprDwTo
Music provided by "MokkaMusic" channel and https://inaudio.org

Join our Stronger Than Your Boyfriend Facebook group to ask questions that we will address them on the podcast!

This week:

Q 1: How do you deal with grip failure on deadlifts?
Resources:
Episode 8: Stronger Grip, Longer Life 
How to Improve Grip Strength

Q 2: Can you gain muscle and lose body fat at the same time?

Q 3: Is it ok to work out every day?

Tune in to hear our answers.

Track: Upbeat Indie Rock [Rock Music] by MokkaMusic / Drive https://youtu.be/fYd5zprDwTo
Music provided by "MokkaMusic" channel and https://inaudio.org