In this episode I discuss why cardio is NOT key for weight loss!

SUMMARY:

• While you can’t out exercise your diet, dialing in your workouts CAN help you better SUSTAIN your results!
• Cardio DOES burn more calories during your workouts, BUT over time you adapt and that calorie burn isn’t as high.
• Strength training is key to gaining and retaining lean muscle mass which helps you keep your metabolism “healthy.”

3 KEY TAKEAWAYS:

1. Focus on STRENGTH TRAINING!
2. Workouts don’t have to be either or! Use metabolic strength workouts to get the best results!
3. Cardio is not a magic weight loss pill!

RS PROGRAMS:

• The Macro Hacks Program – The best results happen when our diet and workouts work together. And my Macro Hacks goes over how to dial in your diet at EVERY AGE!

STUDIES:

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5552187/
• https://www.ncbi.nlm.nih.gov/pubmed/23019316
• https://www.ncbi.nlm.nih.gov/pubmed/29086504

In this episode I discuss why we need to stop the GOAL SHAMING! Wanting to see aesthetic changes is NOT vain and it doesn’t mean you don’t love your body!

SUMMARY:

• Having an aesthetic goal isn’t vanity. And it doesn’t mean you don’t love your body.

• Life is about learning and growing and constantly improving!
• All goals are VALID and we shouldn’t shame someone who wants to lose weight or get lean!

3 GOAL SETTING TIPS:

1. Set clear goals you can measure!
2. Remember there will ALWAYS be ups and downs!
3. Create a PLAN!

RS PROGRAMS:

• The Summer Flat Abs Bundle – Build a lean, STRONG, core with these bodyweight burner workouts and macro cycling ratios! Because the best results happen when your diet and workouts WORK TOGETHER!

In this episode I discuss how to stay on track while also relaxing and ENJOYING your vacation!

SUMMARY:

• Remember that vacations aren’t necessarily the time to focus on habit changes. You have 300 some OTHER days of the year to focus on eating well and working out! So don’t be afraid to relax and enjoy!
• Plan ahead! Go in with a plan for your workouts and your nutrition to help you strike a balance.
• Be active and strike a balance! Staying active is key! Find fun things to do that get you moving and exploring. And plan in meals to indulge but also some ways to enjoy local cuisine while still eating well.

6 KEY TIPS:

1. Stay active!
2. Plan in short workouts!
3. ENJOY fun foods BUT be conscious of portions.
4. Set days to indulge and days to dial in your nutrition a bit more.
5. Know that DRINKING can impact things! 
6. Go in with a PLAN especially for AFTER THE VACATION!

• 5-Minute Bodyweight Burners – Need quick workouts when you travel?! Try these 5 minute bodyweight burners!

In this episode I discuss why doing MORE is not the answer to better results faster. And how trying to do MORE can actually hold us back!

SUMMARY:

• More isn’t always better. Too often we try to do MORE only to burn out when we can’t sustain the plan.
• The simple fact is – RESULTS TAKE TIME!
• Too often we chase shiny objects in an attempt to do more instead of staying focused on the BASICS!

3 KEY TAKEAWAYS:

1. Start by mapping out a plan based on your needs and goals and what is realistic for your schedule.
2. Remember you simply can’t out exercise or out diet time. So it’s key you create something you can do LONG TERM.
3. Too much all at once leads to a frenzy of activity and a quick burnout. Remember sustainability is really the secret to success.

RS PROGRAMS:

• The Flat Abs Bundle – Dial in your entire program with quick workouts and fat loss macros so you can get the best results possible!

In this episode I discuss 5 tips to help you get started tracking your macros! While I know it can seem overwhelming, it’s key we truly understand the foundation of proper nutrition if we want to get not only amazing results, but LASTING RESULTS.

 SUMMARY:

• Break things down into small sustainable changes.
• Focus on one change at a time.
• Don’t strive for perfection but for progress.
• Focus on making changes based on where you are currently. The key is creating a healthier version of our ACTUAL lifestyle.

3 KEY TAKEAWAYS:

1. Log
2. Focus on adjusting protein first.
3. Tweak the meals you already enjoy instead of trying to completely change your diet.
4. Plan ahead and even create “sample” days based on previous logs.
5. Don’t start by cutting out the foods you love!

 RS PROGRAMS:

• The Metabolic Shred – Nervous to start tracking? Feeling overwhelmed? Don’t worry! This program has 3 different macros methods to help you slowly adjust those macros, whether you need a VISUAL portion approach, minimalist macros approach or become ready for full macro cycling!