Continuing my conversation from last week with Jensen (make sure you listen to Part 1 if you haven't yet) we get into Jensen's improving gym experience so much so she wanted to do a contest prep, hired me and was my first contest prep client, and absolutely crushed her prep. We also talk about how she met her current boyfriend, how COVID impacted her, tracking macros, and much more!

Time Stamps:

(0:05) Part 2

(0:34) Continuing on Self-Awareness

(5:40) Meeting Greg

(8:18) Meeting Lacey

(10:00) Jensen Going Through Prep with Lacey

(18:30) COVID

(27:27) Tracking Macros

(30:15) Where to Find Jensen

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Follow Jensen on Instagram! - https://www.instagram.com/jensenfit__/

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We have helped over 500 women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://form.typeform.com/to/WKxPkc

I finally have our head coach on the podcast! Trigger warning to begin: Jensen and I talk at length about her eating disorder, binging and purging, and the real life effects. If this would trigger you negatively, I would skip this episode. If you believe it would help you to hear another woman's perceptive and experience, I know this episode will help you! We also discuss Jensen's first time stepping into the gym and end Part 1 talking about the problem with self awareness.

Time Stamps:

(0:00) Intro and Trigger Warning

(2:08) Start of Jensen's Fitness Journey

(5:30) Binging and Purging

(10:30) Social Media and Women

(16:20) Going to the Gym and the Broke Stage

(19:48) The Turning Point

(29:30) The Problem with Self-Awareness

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Follow Jensen on Instagram! - https://www.instagram.com/jensenfit__/

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Follow Me on Instagram! - https://www.instagram.com/laceeiskk/

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We have helped over 500 women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://form.typeform.com/to/WKxPkc

I talk about water all the time AND I'M GONNA TALK ABOUT IT MORE TODAY! I see this as a huge struggle with the women coming into my coaching business and I want to explain why it's so important to be consistently hydrated, practical ways to keep hydration up, and how it can even make you look better in the gym!

Time Stamps:

(0:10) Our Pal Water

(1:40) Your Body is 80% Water

(2:00) Hydration Benefits

(5:00) Water Loading Side Tangent

(8:30) 2 Water Bottle Method

(9:25) Morning Hydration

(12:28) Beginner Hacks*

(16:20) Reasons to Drink More Water

(17:50) Getting a "Pump" in the Gym

(23:05) Let Me Know if You Have Any Questions!

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Follow Me on Instagram! - https://www.instagram.com/laceeiskk/

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We have helped over 500 women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://form.typeform.com/to/WKxPkc

Are you actually in a healthy position to lose fat and weight or do you need to have an honest conversation about how much you've been yo-yo dieting? Today's episode is a bit of tough love when it comes to building our dream body, how long that will actually take, and why you shouldn't rush the process. If you were building your dream home to live in till the day you died and passed it down to your next generation, you wouldn't rush building the foundation. Why is your body any different?

Time Stamps:

(0:10) Are You Ready to Diet?

(0:32) Dream Home Analogy

(3:51) No Reason to Rush

(5:50) Dieting History

(6:53) Biofeedback

(10:45) Sleep

(11:12) Hunger Cues

(14:39) Developing New Habits and Behaviors

(18:47) Hope You Enjoyed This One!

(19:08) Rating and Review

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Follow Me on Instagram! - https://www.instagram.com/laceeiskk/

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We have helped over 500 women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://form.typeform.com/to/WKxPkc

I am in the weeds right now working on myself and setting boundaries appropriately and I thought it would make for a great episode! Setting boundaries as a people pleaser has been extremely tough and if you are a people pleaser too, you know what I mean. I want to share what are too rigid and loose boundaries look like, what flexible boundaries are, and how to set boundaries with friends and family for example.

Time Stamps:

(0:14) Boundaries

(1:10) What are Boundaries?

(3:30) Personal Example

(9:57) How People Pleasing Works

(11:58) Rigid and Loose Boundary Examples

(16:33) Flexible Boundaries

(21:12) How to Set Boundaries

(27:46) Let Me Know What You Think!

(28:44) How to Do the Work

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Check Out "How to Do the Work" by Dr. Nicole LePera

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Follow Me on Instagram! - https://www.instagram.com/laceeiskk/

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We have helped over 500 women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://form.typeform.com/to/WKxPkc

Different style of episode today but one I know you'll enjoy! I'm joined by fellow fitness coach and also fellow IFCA success coach Ash Hamilton! Ash is the Founder of LeanCutz Fitness and has an incredible story to share with us! We talk about her bodybuilding journey and all the struggles she faced, buying a gym and how that went, and where she is today with her online coaching business.

Time Stamps:

(0:10) Different Episode Today

(1:02) IFCA

(2:15) Who is Ash?

(13:00) Therapy

(15:46) Bodybuilding

(23:00) Getting Called Out and Becoming a Coach

(28:22) Buying a Gym

(30:00) Erin Dimond and IFCA

(34:50) Investing in Yourself

(38:15) Biggest Client Mistakes

(41:22) Advice 5 Years Ago

(43:23) Where to Follow Ash

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Follow Ash on Instagram - https://www.instagram.com/lean_cutz_fitness/

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Follow Me on Instagram! - https://www.instagram.com/laceeiskk/

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We have helped over 500 women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://form.typeform.com/to/WKxPkc

I've talked about gratitude on almost every episode that I decided it needed its own! Gratitude has played such an important role in my life and I know sometimes it can be hard to recognize what you're grateful for when things are tough in life. I promise they do exist and hopefully this episode will be a reminder of that.

Time Stamps:

(0:10) Let's Talk Daily Gratitude

(1:15) The Science of Gratitude

(2:05) Greater Happiness

(6:20) Starting a Gratitude Practice

(12:30) Coach Jensen's Take on Gratitude

(15:08) Need Implies Lack

(15:50) Manifestation

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Follow Me on Instagram! - https://www.instagram.com/laceeiskk/

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We have helped over 500 women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://form.typeform.com/to/WKxPkc

It's about that time to talk about supplements. Understand that my recommendations and thoughts are based on the clients I work with and not bodybuilders or super serious athletes. This is a list for women like you and what I believe you need as far as supplementation goes.

Time Stamps:

(0:12) Brief Introduction to Supplements

(0:24) Disclaimer

(2:15) Your Prerequisites

(8:30) The List

(13:25) A lot of Supplements are Overrated

(15:00) Protein Powder

(24:10) Pre-Workout

(27:00) Fat Burners

(28:00) Creatine

(29:30) Glutamine and Amino Acids

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Follow Me on Instagram! - https://www.instagram.com/laceeiskk/

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We have helped over 500 women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://form.typeform.com/to/WKxPkc

My first episode without notes, talking about 2 huge lessons that the gym taught me since 2009. You know what that means? Lots of side tangents! I hope these are enjoyable side tangents and whether you are just starting out in the gym or a bit more advanced, I really think you'll enjoy this episode.

Time Stamps:

(0:27) Joined my First Gym in 2009

(3:13) Seeking Failure

(8:20) Tried it All Alone

(18:15) 1% Better Everyday

(26:28) Keeping the Third a Secret

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Follow Me on Instagram! - https://www.instagram.com/laceeiskk/

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We have helped over 500 women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://form.typeform.com/to/WKxPkc

Is there a difference between self care and self love? Is it just semantics? In today's episode, I want to answer that question for you. So many times it's easy to schedule that mani-pedi or that massage and think we are loving ourselves based solely on those actions. It takes more when we talk about self love and my hope is this episode will enlighten you and you start to practice self love and self care.

Time Stamps:

(0:13) Self Love and Self Care

(2:23) Recent Instagram Post

(8:30) What is Self Love?

(16:00) My Crazy Diet

(23:16) Does Self Care Have to be Super Expensive?

(30:11) Back on the Dentist Train

(33:50) What Self Love Looks Like

(42:50) Main Takeaway

(44:05) Review, Subscribe, and Feedback

(44:20) 90 Day Mind Method

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Follow Me on Instagram! - https://www.instagram.com/laceeiskk/

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We have helped over 500 women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://form.typeform.com/to/WKxPkc