In this episode I discuss why we need to LEARN the fundamentals of our nutrition instead of just searching for another fad diet. If we want to be able to adjust our diet as our needs and goals change over time, we need to understand MACROS!

SUMMARY:

• Macros matter most! Are they confusing to start? Sure! Is logging frustrating and a lot of work to start? Sure. But change requires change! There is no fast fix that lasts!
• Long-term results come from actually understanding the breakdown of the foods we eat.
• It’s not just calories in vs. calories out.

KEY TAKEAWAY:

1. STOP SEARCHING FOR A QUICK FIX! Suck it up and commit to learning about the fundamentals of nutrition!

RS PROGRAMS:

• The Macro Hacks Program – Learn how to dial in your diet to meet your needs and goals as those needs and goals change over time. There is no fast fix! Just the fundamentals of nutrition…and some bonus amazing workouts!

ARTICLES:

• Macro Matter Most
• 4 Macro Hacks To Help You Get Started
• What is a Macro?!?

In this episode I discuss 5 reasons we often struggle to lose weight. Because sometimes doing MORE isn’t the answer!

SUMMARY:

• More isn’t always better! The simple fact is, results simply take time!
• You can’t out exercise your diet. Dial in your nutrition if you want to see the best results possible.
• Don’t forget to strength train. This can include bodyweight training, but more cardio isn’t always the key to weight loss.
• Slow and steady wins the race. Trying to get results faster can lead to yo-yo dieting and constantly ending up worse off than where we started!

5 KEY TAKEAWAYS:

1. You can’t out exercise a bad diet.
2. Avoid cutting your calories too low.
3. Don’t focus on constantly restricting, especially the foods you love the most. 
4. Include strength training in your routine. Don’t just turn to cardio!
5. Focus on macros and not just calories in vs. calories out.

RS PROGRAMS:

• The Macro Hacks Program – The best results happen when our diet and workouts work together. Avoid these common weight loss struggles and put a plan in place to help you create a sustainable lifestyle! 

In this episode I discuss the importance of acting AS IF you are the thing you want to be.

SUMMARY:

• ACT AS IF! Get in that mindset!
• Our mindset influences our actions. Part of getting habits to stick is not seeing them as these massive changes but instead as an extension of who you are and want to be!
• Would you say that to a friend? Often we wouldn’t say to our friends what we say to ourselves!

3 KEY TAKEAWAYS:

1. Start acting as if you are the thing you want to be!
2. Don’t say things to yourself that you wouldn’t say to a friend.
3. Actions are a result of our mindset. This week focus on adjusting that mindset!

RS PROGRAMS:

• 1-1 Coaching – Unlearn old habits, break old patterns and shift those mindsets as you create that new lifestyle to reach your goals!
• The RS Newsletter – It’s FREE! – If you’re looking for motivation, tips and workouts sent to your inbox DAILY…plus of course my amazing jokes!…just kidding…but seriously…sign up for my newsletter!

maIn this episode I discuss how to design a workout schedule or split that meets your needs and goals, but most importantly fits your SCHEDULE!

SUMMARY:

• Design your workouts around a schedule that is REALISTIC!
• The less frequently you train each week, the more full body you should go! Training less frequently, like only 3 times a week? Do more full body. Training more frequently, like 6 times a week? Use hemisphere or body part splits even.
• Consider how LONG your sessions are when designing your workouts and schedule. If you only have 30 minutes, you may want to do more full body. If you have longer, you can focus more on one muscle group or area.
• The equipment you have, and moves you include, will also determine your workout design. If you are lifting heavier loads and using weights, you may train an area less frequently over the week. If you’re using bodyweight only, you may train an area more frequently to create a bit more volume over the week.

3 KEY TAKEAWAYS: 

1. Your schedule really dictates what split you use. If it doesn’t fit your schedule and you can’t do it consistently, nothing else matters.
2. There is no magic, miracle training split.
3. Consider your needs, goals, training frequency, workout length and even the equipment you plan to use when designing your workout schedule.

RS PROGRAMS: 

• Dynamic Strength (FREE TRIAL – 7 Days) – Want workouts you can do anywhere to build your leanest, strongest body? Check out Dynamic Strength!