The MetPro Method: Transform Your Body with Fitness and Wellness Coaching Secrets

Tailgating season is upon us, and that means it's time to break out the cooler and fire up the grill! But if you're watching your weight or trying to eat healthily, tailgating can be a minefield. Between all the tempting food options and the temptation to drink alcohol, it can be tough to stick to your nutrition goals.

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But don't worry, we're here to help! Coach Ryan McMullen joins Coach Crystal for a breakdown of all the tips you need to have a great time at the party and still stick to your goals:

1. Why most tailgating foods are a problem for weight management

2. The single most important thing you can do to stick to your plan

3. Why eating on plan all day will actually prepare you better than "saving calories"

4. Bring treats to share with everyone

5. When to drink and when not to

6. The best alcohol weight loss options

7. Why you should avoid fruit juice

8. How to make copycat drinks

9. Why chili is the ultimate healthy cold weather option

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All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

When you're trying to eat healthily and lose weight, it's important to understand nutrition labels. Unfortunately, these labels can be confusing, with a lot of technical jargon. This week, MetPro Coach Amber Velasquez, RD, breaks down the nutrition label. She discusses serving sizes, calories, and carbohydrates with Coach Crystal. With this knowledge, you'll be able to shop confidently at the grocery store! We discuss:

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1. How serving sizes can be misleading
2. The margin of error for calorie counts
3. The new label guidelines detailing the total calories per package
4. How to determine the main ingredient
5. Reading for carbs: sugars, starches, fibers
6. What to look for when evaluating sugar content
7. The problem with trans fats
8. Why saturated fats are crucial for your diet
9. The ingredients you should avoid
10. How to evaluate daily percentage value
11. How to calculate the optimal amount of protein for you
12. Evaluating the sodium content of food

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All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

If you're menopausal or postmenopausal and looking to lose weight, optimizing your metabolism with MetPro can help. In our interview with Stacy Sims, she discussed how changes in hormone levels during menopause can impact strength and power.

 Be sure to follow, rate, and review. You can learn more about MetPro at !

If you're a woman in your 40s or 50s and starting to gain weight, you're not alone. Many women experience weight gain during perimenopause, the transition into menopause. And even if you've been eating well and exercising regularly, those extra pounds can be tough to lose.

But there's good news: by understanding the hormonal changes that occur during perimenopause and menopause, you can make specific lifestyle changes that will help you lose weight and keep it off. In this episode, Coach Crystal is joined by Dr. Stacy Sims, an expert in exercise physiology and nutrition science, to discuss how to counteract the hormonal changes that lead to weight gain. They cover topics like:

1. Perimenopause versus menopause

2. How the biggest changes in body composition occur before menopause

3. How to counteract specific hormonal changes through exercise and nutrition

4. How much weight should you lift?

5. Sprint interval training versus high-intensity interval training

6. Additional ways to increase intensity besides just speed

7. Importance of deload weeks

8. How do you know if you are going fast enough during sprint training?

9. Taking the time to review your biomechanics and make adjustments

10. Polarizing your workout routine: really intense days versus really easy days

11. Why cortisol levels are key

12. It is not too late to start lifting heavy or adding HIIT training after menopause

Get to know more about Dr. Sims and find her books at .

All episodes of The MetPro Method can be found anywhere you get podcasts or go to  Be sure to follow, rate, and review. You can learn more about MetPro at !

What a difference a "buddy" makes in a weight loss journey! Two sisters discuss their shared wellness journey using MetPro. Supportive friends and family can be instrumental to success. Rebecca and Rachel describe their experience using MetPro, including receiving encouragement from each other and their coaches. This is perfect for anyone looking for extra support on their weight loss journey! We cover:

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1. The major benefits of having a buddy

2. Balancing between competing and supporting

3. Challenging and motivating each other

4. The power of another person's example

5. The value of an experienced and knowledgeable coach

6. The advantages of similar meal plans

7. Discovering ways to approach food and preparation

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All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

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We discuss:

o MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

You might have seen Eliotte Woodford (@eliottenicole) as she toured and performed with Grammy-award-winning artists like Taylor Swift and Cher. She has an amazing career as a singer and dancer. Eliotte also has an amazing career as a busy mom. After her pregnancy, she was looking to feel like herself again. Eliotte found MetPro and lost 36lbs in 4 months!

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Eliotte talks about her weight gain during pregnancy and how she struggled to find a weight loss solution that fit her lifestyle. But with MetPro, she was able to improve her nutrition and optimize her workouts to finally get the results she wanted.

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If you're struggling with your weight, Eliotte's story is sure to inspire you. Check out her journey in this episode as she discusses with Coach Crystal:

1. Weight gain during pregnancy but also unexpected weight gain after the baby arrived
2. Eliotte's search for a simple solution that was based on science and whole food
3. How MetPro is not "just a diet"
4. Having a MetPro coach allowed Eloitte to focus on the plan laid out for her and take the guesswork out of what she needed to do
5. How being matched up with Coach Cat was perfect for Eliotte
6. How surprised Eliotte was by the variety of foods available to her and how much she enjoys them. Her husband, mom, and sister are now all using MetPro!
7. How Eliotte manages to juggle her growing family, career, and workouts
8. What traveling on MetPro looks like

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All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

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Have you ever wanted to make changes to better yourself in some way? So you decide to stop eating a certain way or drinking alcohol — and then you go out with friends or co-workers and you are confronted with questions like: “Why are you eating this?”, “It’s only one drink, live a little,” or “why aren't you drinking with us?” It can be difficult to change your habits for weight loss but it’s even more difficult when your friends aren’t following the same path. If you have ever faced a situation like this or worried you might be, this episode is for you.

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We discuss:

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What peer pressure is and why people participate in it.

Why we sometimes feel that we owe an explanation

Tips for handling parties, family gatherings, and work events.

Why it's best to make your intentions known to people who will support you.

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All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast.Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

Weight loss after pregnancy can be a difficult and emotional journey. However, it is possible to lose weight and get back to your pre-pregnancy weight with the right support. This week MetPro client, Melissa Urso, joins us and we discuss her postpartum journey to lose the weight she gained during pregnancy and nourish her body while doing so. Melissa is active and also works in the medical field as a Nurse Anesthetist (CRNA). MetPro was the perfect choice for Melissa because it gave her the structure and support she needed to lose weight safely and effectively. Coach Shannon also provided valuable guidance and support throughout Melissa's journey. Outside support is critical in the postpartum journey because it can be difficult to make lifestyle changes on your own. Having someone to help you stay on track can make all the difference.

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We discuss:

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Why MetPro was the perfect choice for Melissa

Melissa's weight gain during pregnancy

Melissa's MetPro journey and how coach Shannon has supported her

Why outside support is critical in the postpartum journey

What a routine can do for you when you go off-plan

Thinking about how to split duties in the household

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All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

Feeling stiff and sore when you wake up? Accepting some particular pain as just "part of getting older?" Explore the importance of movement with award-winning fitness and mobility expert, Andrew Heffernan. Not only is Andrew a Certified Strength and Conditioning Specialist (CSCS), he holds a black belt in karate, is a devoted weight lifter, and a frequent high finisher in triathlon and Spartan races. Andrew deeply understands the nutrition and exercise science that powers the MetPro methodology, so Coach Crystal and Andrew have a fantastic conversation.

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1. How movement positively impacts your quality of life
2. How you can reduce stress through movement
3. The power found in combining lengthen and strengthen movements
4. The Feldenkrais approach to improvement movement
5. Addressing age-related sarcopenia and anabolic resistance
6. Why our range of motion gets smaller as you age

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Anyone can benefit from movement—regardless of age and fitness level. Andrew Heffernan offers a class for MetPro Method listeners every Saturday morning 8am PT. To get access, email Andrew at [email protected] or DM him at instagram.com/andrewheffernanfitness.

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All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!