I think most of us know the importance of sleep for maintaining our health by now, but how does it impact performance? This week, we take a look at the implications of lack of sleep on health and exercise performance, but we also talk about some practical ways to start improving your quality and duration of sleep.  

Studies discussed in this episode:

Sleep and Health (Harvard Medical School):

http://healthysleep.med.harvard.edu/need-sleep/whats-in-it-for-you/health

One night of sleep deprivation decreases treadmill endurance performance:

https://link.springer.com/article/10.1007/s00421-009-1103-9

Inadequate sleep and muscle strength: Implications for resistance training:

https://www.sciencedirect.com/science/article/abs/pii/S1440244018300306

Connect with me in between episodes on Instagram @brieogletree!

The Intuitive Strength Podcast is now available directly on Brieogletree.com!

This week I had the opportunity to chat with a Registered Dietician about all things nutrition! This episode was really crafted by my clients and those who follow Intuitive Strength Coaching. I asked you all what questions you'd like answered, and Lilian and I spent some time breaking them down for you! I loved this chat and hope you all do as well!

Lilian is a Registered Dietician, Certified Personal Trainer, Diabetes Educator, Bodybuilder, and former D1 track athlete. Her main goal is to help women get stronger! Be sure to connect with Lilian on Instagram @dressesanddumbbells for even more amazing nutrition guidance and motivation!

Some key takeaways from this convo: 

Connect with Lilian and me on Insta! @brieogletree and @dressesanddumbbells Let us know what you thought of our conversation!

Resources discussed in the episode: 

https://www.choosemyplate.gov/ 

http://www.dressesanddumbbells.com/

In this episode, I talk about what HIIT (High-Intensity Interval Training), its benefits, and how to create your own HIIT workouts! 

Want to connect between episodes or have a question you want answered? Head over to Instagram and say hey! My handle is @brieogletree. 

Ever experience anxiety around going to the gym? Gymtimidation is real and caused by several reasons to include uncertainty of what to do in the gym, feelings of judgment by other gym-goers, or just being new to the fitness space to name a few. 

On this episode we discuss:

Be sure to connect with me on Instagram and let me know what you thought of the episode! @brieogletree

Looking for resources to put your own training program together? Head to Brieogletree.com for your free Strength Training Guide!

Weight loss/ fat loss is the number one goal that women clients come to me with. This week, I am covering the basics of what it takes to lose weight/ body fat and how to do it effectively. 

We cover: 

Want to leave a comment or connect with me between episodes? Shoot me a DM on Instagram @brieogletree or leave me a voice message at anchor.fm/brieogletree!

Enjoy!

Are you struggling to get started with exercise or stay consistent with it? This episode was inspired by a conversation I had earlier in the week around some of the biggest reasons why people don't get started. I cover 3 of them in the episode AND provide solutions for these hurdles so you can get going on your fitness journey!

In this episode I cover:

This is all tied to the 3 biggest hurdles I cover on the episode! 

Want to add to the conversation? Connect with me on Instagram @brieogletree. You can also shoot me a voice message on my Anchor page at anchor.fm/brieogletree.  I look forward to hearing from you!

To get the free training guide discussed in the episode, head to brieogletree.com and sign up for my newsletter. I only send out emails once in a while and promise not to spam you!

Ready for some more intensive fitness coaching? Check out the Intuitive Strength Online Group Coaching program! Head to brieogletree.com/onlinegroupcoaching to join a session today!

This week I'm sharing my thoughts on setting fitness goals, whether I think their necessary or not, and just some things to think about as it relates to your fitness goals! 

Want to join in on the conversation?! I'd love to hear your perspective on fitness goal setting! You can send me a voice message at anchor.fm/brieogletree or shoot me a DM on Instagram @brieogletree! 

Interested in training together ladies?! Join Intuitive Strength Online Group Coaching for a thoughtfully designed strength and conditioning program at home! Head to brieogletree.com/onlinegroupcoaching to join a session today!

I was so happy to sit down and talk with my battle buddy (a dear friend in the Army) Yvette Zabala! Yvette is an Active Duty Army Sergeant currently stationed in Maryland. She is also a certified Crossfit, USAW Sports Performance Coach, and Personal Trainer, an amazing chef, a mom of three, and an overall badass of a woman. 

Yvette and I talk about how we met in military training, kept each other sane while living the barracks lifestyle, and how we bonded over fitness. She shares her own unique fitness journey and past struggles with an eating disorder and difficult pregnancies. We also discuss the importance of accountability in fitness and our stances on coaching/ coaching philosophies. I really enjoyed having this conversation, and I hope you enjoy it too! 

Follow Yvette over on IG @my_saucy_life for some everyday training insights, takeaways, and motivation! If you're looking for a Maryland based fitness trainer, Yvette is your woman!

Love the episode?! Take a screenshot and share it on IG to help others tune in!

Nutrition is just one of those things we're mostly left to figure out on our own as adults. At least that was the reality for me.  This week, we discuss macronutrients and what they do for you, but we also get more practical and talk about how to make sure you're getting adequate amounts of each macronutrient in your diet using a very simple method. 

I cover: 

Grab your free portion control guide over at brieogletree.com. This guide is basically what I cover in today's episode in written form for you to reference! Sign up for the newsletter and it's yours. 

Wanna connect between episodes? I hang out (a lot) on Instagram. Come hang! @brieogletree

What cultivates a strong friendship? How do you keep a friendship going? Why are strong friendships important? These are some of the questions I discuss with my two very best friends, Nikki and Nipa, on today's episode. My relationship with these two incredible ladies has gotten me through so many transitions and situations in my life, and I am so excited to share them both with you!   

Want to add your input to the conversation on friendship? Shoot us a DM on Instagram @briogletree! We'd love to hear your feedback!

Loving the podcast so far? Be sure to subscribe, rate, and review! I post a new episode every Friday!

Looking for a fitness coach with an intuitive approach to nutrition, fitness, and health? Head over to brieogletree.com for some resources to get started today.