In this week's episode Bri and Alex dive into the topic of reverse dieting.

There is a lot of confusion around the methods, what it's used for and who should consider one.

Hint: If you've ever been in a fat loss phase, this is an episode you need to listen to.

Where to find Bri

IG: @briannaraefitness

website: https://www.briannaraefitness.com/

Where to find Alex

IG: @alexthiemefitness

website: https://www.alexthiemefitness.com/

This week Bri and Alex dive into their best advice for new and current coaches.

If you're looking to start, just got into it or have been coaching for a few years this is the episode for you!

In this podcast, Bri and Alex dive into ChatGPT to put it's fitness coaching to the test.

Is this the end of Fitness Coaches as we know it?

Find out by listening to the full episode!

Where to find Bri

IG: @briannaraefitness

website: https://www.briannaraefitness.com/

Where to find Alex

IG: @alexthiemefitness

website: https://www.alexthiemefitness.com/

Questions we go over in today's podcast

Fave curl bar exercises?

What to expect in a surplus? Time of weight gain / muscle growth? Any other tips?

How much weight training per week is considered effective?

Someone who can't afford a coach - best way to calculate calories/macros for fat loss?

Best way to build muscle as a total newbie without running the risk of overtraining?

What is progressive overload?

How crucial is it to track all the veggies eaten? Spinach added to a wrap or cucumber, etc.

What do you do at the gym when you don't know how to use equipment? YouTube, ask stranger, staff?

Advice about unsolicited advice at the gym?

Thoughts on fasted strength training?

Thoughts on fasted cardio?

Someone mentioned not doing cardio before lifting - why is that?

New to lifting (4 months) suffering from terrible insomnia. Can I still progress?

Where to find Bri

IG: @briannaraefitness

website: https://www.briannaraefitness.com/

Where to find Alex

IG: @alexthiemefitness

website: https://www.alexthiemefitness.com/

We talk about every supplement on the market! Timestamps below

7:34 BCAAs / EAAs

16:31 Protein Powders/Bars

19:38 L-Carnitine

25:17 Fat burners

27:29 Caffeine

35:25 Preworkout

49:07 Creatine (monohydrate vs others)

59:44 Mass gainers

01:05:23 Multi-vitamin

01:07:16 Greens powders

01:11:20 Collagen

01:14:18 Ashwaganda

IG: @briannaraefitness

website: https://www.briannaraefitness.com/

Where to find Alex

IG: @alexthiemefitness

website: https://www.alexthiemefitness.com/

Preworkout Bri uses: Stim Free Preworkout (BRIFIT saves you 10%)

Bulk supplements discount: SBSPOD

For this episode I am having my first guest! Alex Thieme.

We chat a lot about managing your expectations when it comes to fitness goals while also diving into other important topics.

Follow him HERE on instagram.

@alexthiemefitness

If there is a way to be quicker and more efficient at tracking, I'm on it! No premium subscription required.

The tips and tricks can be applied to almost all the tracking apps (lose it, myplate, chronometer) but it just might be called something different on those apps.

Hop on MyFitnessPal and lets walk it through!

Society shapes our thoughts and beliefs about how we should fit into clothes, what size to wear, body trends etc. Let's chat today about pushing again the pressures of society. Learning to love yourself through navigating these beliefs.

Instagram post mentioned in this podcast by @ruth_mpower

Let's chit chat over the most common mistakes. I see these with new clients and what I find when communicating over the DMs with y'all. Sure we have a few things you might be able to guess, but I made sure to include some items you've never heard before. 

Timestamps: 

1:40 Is it normal to see results just 3 weeks into a deficit and consistent workouts

2:50 How do you approach training on your period? Can never get myself to the gym on days 1-2

8:46 How do I stay consistent in the gym while trying to catch up in school before exam season?

14:20 How do you recommend tracking to a client who’s family cooks a lot of asian cultural food everyday?

19:13 How to reduce cellulite? (healthy diet, training 4x, cardio & daily walks)

25:35 Creatine. How long does it take to see its results? Do you have to take it every day including the weekends?

28:41 Struggling to stick to fitness/wellness habits. Advice?

32:03 How to track at restaurants

36:52 How to get over fear of lifting after getting in a car accident and breaking lots of bones???