Transform Your Life Podcast

By Angela Hauck & Ashley GrantHealth & Fitness

Transform Your Life Podcast episodes

May 31, 2018 008 - How to BUST THROUGH a FAT LOSS PLATEAU

Today's episode covers:
- WHEN to DECREASE your CALORIES
- How SLEEP & STRESS affect your FAT LOSS GOAL
- How to TRACK ACCURATELY in MY FITNESS PAL
- WHEN to HAVE a DIET BREAK
- HOW & WHEN to HAVE REFEEDS
- SETTING REALISTIC FAT LOSS GOALS
- WHEN & HOW to INCREASE CARDIO
- SHOULD YOU WEAR A FIT BIT?
- HOW much PROTEIN should you EAT a DAY?
- WHEN & HOW to SHIFT into a MUSCLE BUILDING PHASE
28 min
May 24, 20180028 - Interview with DR. MICHELLE PERIS: How to GET YOUR PERIOD BACK, INCREASE LIBIDO + WORK WITH YOUR CYCLE TO OPTIMIZE PERFORMANCE
Dr. Michelle Peris is a Naturopathic Doctor and the clinic director of The Poppy Clinic. She serves women in Oakville and the surrounding areas who are so over feeling sick or staying home with a sick child (again). These women hope there’s a different way to look after their health.
Through teaching women of all ages and life stages how to listen to their bodies and tune into the wisdom inside, Michelle helps them create a life that feels good to live, with energy and passion that has long been forgotten. She's been practicing Naturopathic Medicine for ten years with a clinical focus on women and children, hormone health, and digestion. Michelle is also the creator of Dr. Mom ND, an online resource for health conscious mamas and their natural babies; and the Rebel Tribe, a community group of like-minded women providing support & health education.
Today's episode covers...
How to get your period back
How to increase libido
How to deal with painful periods
How to work with your menstrual cycle and hormones to optimize performance + training
Symptoms of hormonal imbalance
Strategies to optimize hormonal health
Nutrition and hormonal health…. What to eat? What to avoid?
Sugar detoxing
Natural medicine + supplements that can help with hormonal imbalances
How gut health can contribute to hormonal/menstrual cycle difficulties
Connect with Dr. Michelle Peris ND on INSTAGRAM: @dr_mom_nd
https://poppyclinic.com/
58 min
May 17, 2018 0027 - HOW to REVERSE + RECOVERY DIET
Today's episode covers:
- BODY DYSMORPHIA
- the SIDE EFFECTS of CONTEST PREP/FAT LOSS PHASES
- the DIFFERENCES between RECOVERY + REVERSE DIETING
- the PROS + CONS of RECOVERY vs. REVERSE DIETING
- how to INCREASE your MACROS after a FAT LOSS PHASE
- how to DECREASE your CARDIO after a FAT LOSS PHASE
- how much WEIGHT should you GAIN after a CONTEST PREP
- what should you EAT after your SHOW depending on your NEXT GOAL
28 min
May 10, 2018 0026 - HOW TO HAVE A SUCCESSFUL PEAK WEEK
Today's episode covers:
- How to OPTIMIZE your PEAK WEEK
- Where your PHYSIQUE needs to be BEFORE PEAK WEEK
- Common PEAK WEEK MYTHS + MISTAKES
- Why CUTTING WATER + SODIUM doesn't WORK
- What to do with your WATER, CARBS + SODIUM to PEAK PROPERLY
- Should you DRINK COFFEE on SHOW DAY
- What to do with your WORKOUTS during PEAK WEEK
- What to do with your CARDIO during PEAK WEEK
- Should you CUT OUT CERTAIN FOODS during PEAK WEEK + on SHOW DAY
- Should you CUT OUT ARTIFICIAL SWEETENERS during PEAK WEEK
- Should you DRINK ALCOHOL on SHOW DAY
- What should you EAT + DRINK before you go ON STAGE depending on the CATEGORY you're doing

35 min
May 03, 20180025 - Interview with ERIN MURRELL: How to SHOP BY MACROS
Erin Murrell is a physical therapist, a licensed nutrition consultant through the Diet Doc, an entrepreneur, and mom to a 6 year old boy. She is the owner of The Diet Doc Nashville, a science-based, flexible dieting nutrition coaching business, and co-founder of the The Diet Doc Lifestyle, which she formed as a sub-brand of The Diet Doc. She holds a Master’s Degree in Physical Therapy and is an AFAA-certified fitness instructor and personal trainer. When she isn’t working or spending time with her son, she can be found doing acro yoga, handstands, playing outdoors, or cooking. A foodie through and through, Erin specializes in putting a healthy twist on any recipe and enabling her clients to reach their health goals while still enjoying the foods they love.

P.S. You gotta go follow ERIN on INSTAGRAM ASAP… She is always posting “easy swaps” to make meals more macro friendly! @erinmurrell777

Today's episode covers...
What is flexible dieting/macro based dieting
How to get started with flexible dieting
How to "shop by macros"
How to plan out your day to hit your macros
How to stretch out your "macro budget"
How to make "protein ice cream"
Top tips when reading labels
How to simplify cooking to save time
Go-to meals for the family
High protein snacks
Easy burger swaps
Ways to satisfy cravings for sweets
How to stay motivated
How to find harmony between being a parent but also protecting time for yourself
Connect with Erin on INSTAGRAM: @erinmurrell777
https://thedietdoclifestyle.com/
1 hr 6 min
April 26, 2018 0024 - Interview with JOE HARRENSTEIN: How to MAXIMIZE your OFF SEASON GAINS
Joe Harrenstein is a 31 year old natural bodybuilding competitor that works full time as a Design Engineer. He grew up as a very skinny kid that had no interest in any athletic sports and had no interest in setting foot in a gym. At 20 years old he was 150 lbs (and 6'2") and not comfortable with how he looked and lacked confidence because of it. Joe knew that going to the gym and lifting was the only way that anything was going to change.

Being the very analytical engineering type, he began spending every free minute that wasn't spent at school or the gym reading and researching about training, workouts, techniques, diet, nutrition, etc. Joe quickly became obsessed with how to add muscle and the changes that he was making. He was introduced to natural bodybuilding sometime around 2009 and knew that some day he wanted to compete. Although not always 100% committed due to life circumstances, Joe took the next 8 years building a foundation to become a competitive bodybuilder.

Though he's never worked in the fitness industry, Joe consistently is researching and learning all he can about training and nutrition and then applying what he learns with a very analytical approach. Joe Harrenstein competed for the first time in the fall of 2017 under the guidance of Paul Revelia of Team Pro Physique and had a fantastic experience. What made that experience so great was Joe's solid foundation in both a physique and knowledge base. He also came to realize the true importance of a good coach to be accountable to and to provide guidance when it is needed.

Today's episode covers...
- Why you should have a few years of lifting under your belt before you do your first show
- The habits and skills that an "off season" creates
- Steady state vs. HIIT cardio
- The reality of how long it takes to build muscle
- Biggest mistakes that we see in competitors
- Components of a successful training plan
- Training volume during an "off season"
- How to progressively overload
- How to choose movements that maximize muscle fibre recruitment
- How to approach nutrition to maximize gains in muscle
- Post-show recovery strategies
- Where to go to find evidence-based information about training & nutrition

PLUS the 2 winners of LAYNE NORTON'S CONTEST PREP GUIDE!

Connect with JOE on INSTAGRAM @harrenstein
1 hr 6 min
April 19, 2018 0023 - Interview with DR. LAYNE NORTON: How to NOT FUCK UP your FAT LOSS PHASE
Dr. Layne Norton is a renowned prep/physique coach and pro natural bodybuilder/powerlifter with a PhD in Nutritional Sciences. He's one of the authors of the Complete Contest Prep Guide & continuously pumps out high quality content online.

Today's episode covers...
- The honest reason why Layne decided to write this book NOW
- Layne's new book - The Complete Contest Prep Guide
- The top 3 BIGGEST contest prep mistakes
- Refeeds vs. cheat meals
- Diet breaks. How + why to use them?
- How to transition from flexible dieting into intuitive eating
- As an athlete who has been knocked down by a couple of injuries, how do you know when to push harder & when to pull back?
- How do you continue to pick yourself up when life knocks you down?
- What does the research say about artificial sweeteners
- How does alcohol work into fat loss & performance goals
- Layne's plans for the future

Connect with DR. LAYNE NORTON: https://www.biolayne.com/
INSTAGRAM @biolayne
THE COMPLETE CONTEST PREP GUIDE: https://www.biolayne.com/the-complete-contest-prep-guide/
1 hr 17 min
April 12, 2018 0022 - Interview with Ashley Bird: TOP FAT LOSS MISTAKES + CONTEST PREP as a MOM
Ashley Bird is a personal trainer, nutrition, powerlifting, and contest prep coach. She's been working in the health and fitness industry for 10 years. Ashley competed in her first bikini competition and Powerlifting meet in 2012 and that’s when she made coaching her full time job. She was totally hooked and wanted to turn her passion into her career. A year later, she started The Barbelles with a friend in Newfoundland. It began with contest prep coaching only but quickly expanded into powerlfiting and general health and fitness.

Ashley currently lives in Muskoka, Ontario, Canada and coaches 50% of her clients online. The other half is in the gym through her group strength program and powerlifting team. She's a new mom with an amazing 11 month old little boy who’s getting into everything & a fiancé who supports her fully by taking care of the baby while she's in the gym with clients most nights and weekends. Ashley rocks a busy mompreneur lifestyle but loves it!

Today's episode covers...
- How being a "coach" influences our parenting styles
- How to be an athlete that does BOTH bikini competitions & powerlifting meets
- Our "newbie" first fitness competition MISTAKES
- Restrictive meal plans VS. flexible dieting for COMPETITION PREP
- Strategies to transition into mommy hood
- How to lose weight after having a baby
- How "getting pregnant" repaired our relationships with food
- The challenges of being a "mompreneur"
- The top 3 fat loss mistakes
- The foundation of a good strength training program
- Ashley's current prep including macros, training & cardio
- Tips to make contest prep more manageable

Connect with ASHLEY: www.thebarbelles.ca
FACEBOOK: https://www.facebook.com/The-BarBelles-379436625562048/
INSTAGRAM: @ashley_thebarbelles.ca
48 min
April 05, 2018 0021 - POST-PARTUM FITNESS & NUTRITION: How to GET YOUR BODY BACK after BABIES
Today's episode covers:
- What really is our "CORE"
- The functions of the CORE
- How pregnancy and mommyhood impacts your BODY and your POSTURE
- Common post-partum DYSFUNCTIONS including diastasis recti abdominus, incontinence/leakage, pelvic organ prolapse, lower back pain & pelvic girdle pain
- Why jumping, running, wide leg positions, crunches & planks can make your mommy tummy worse
- How to get rid of the "MOMMY POOCH" and the "MOM BUM"
- How to properly BREATHE
- Why PELVIC FLOOR PHYSIOTHERAPY is so important
- How to ASSESS YOURSELF for DRA
- FREE MOMMY CORE TRAINING WORKOUTS for 3 different levels
- Post-partum CARDIO + STRENGTH TRAINING
- Why going SLOW is your best strategy
- How to approach nutrition for FAT LOSS
- How to figure out how much you should be EATING
- What to do when your BODY WON'T LOSE WEIGHT
ALL OF THE VIDEOS MENTIONED IN TODAY'S PODCAST ARE INCLUDED IN THIS PLAYLIST:
https://www.youtube.com/playlist?list=PLxmeNeuONqEdNBDmYfvzKTfuSJq6-K0u_

BELLIES INC CERTIFICATION https://www.belliesinc.com/
ADDITIONAL RESOURCES https://www.pelviennewellness.com/
47 min
March 29, 2018 0020 - Interview with Courtney Dales: STRUGGLING TO FIND SELF-LOVE + OVERCOMING BINGE EATING
Courtney Dales is a small town girl from Kincardine, Ontario. She is currently finishing up her diploma in Fitness & Health Promotion at Fanshawe College. Courtney is a hairstylist & makeup artist, and also very excited to be expecting her first baby! Her baby girl is due July and she couldn’t be more excited to be a mom!

Back in 2015, Courtney began her fitness journey when she started working with Ange. She competed in a UFE fitness competition in October 2016, and since then her main focus has shifted to intuitively eating and loving her body at every stage. Being pregnant has helped Courtney overcome negative body issues and now her goal is to help other women learn to love themselves!
In today's episode...
- Using food for "comfort"
- How one comment can permanently scar your self-image
- Yo-yo dieting
- Getting over the mental hurdle & anxiety of going to the gym for the first time
- How competition prep affects your perception of your body & other people's perceptions about you
- Post-show struggles with binge eating & secretive eating
- Struggling to find true self-love
- How pregnancy changed everything
- How to transition from flexible dieting to intiutive eating
- Strategies to overcome binge eating
Connect with COURTNEY on INSTAGRAM: @courtneyldales
https://www.instagram.com/courtneyldales/
1 hr 26 min