In this episode I discuss why food quality DOES but DOESN’T matter for weight loss!

SUMMARY:

• You can lose weight eating processed, crap food. If you’re just starting out, don’t stress over the quality of your food. Small changes add up!
• BUT quality, less processed, food leads to better results faster! 
• 3 Reasons Why Food Quality Improves Your Results

3 KEY TAKEAWAYS:

1. It’s easier to overeat unhealthy processed foods, which makes the weight loss process harder.
2. Our body functions better with quality fuel.
3. The Thermic Effect of unprocessed foods is higher.

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:

• Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake. https://www.ncbi.nlm.nih.gov/pubmed/31105044

• Postprandial energy expenditure in whole-food and processed-food meals: implications for daily energy expenditure. https://www.ncbi.nlm.nih.gov/pubmed/20613890

In this episode I discuss how we can move forward during difficult times when so much is unknown and out of our control. Just remember that even during these times, when it feels like the situation will last forever, this too shall pass.

SUMMARY:

• We can’t control what we can’t control. Focus on what you CAN do to move forward. Focus on your REACTION to the events.
• While it feels like this will last forever, it won’t! This too shall pass!
• Find little things you can do to move forward. Even if our routines aren’t perfect, we can find ways to maintain our results and come out of this stronger!
• 4 Tips To Help You Move Forward During These Stressful Times!

4 KEY TAKEAWAYS:

1. Be caring and give people some extra love and kindness!
2. Find ways to get some ME time!
3. Focus on the healthy habits you CAN CONTROL! 
4. Stay connected!

RS PROGRAMS:

• The Macro Hacks Program – Stay focused on those healthy habits! AND dial in your home workouts with these bodyweight options!
• Burner Bundle – Need quick home follow along video workouts? This burner has you covered with 5-10 minute options! And I demo variations of moves and coach you through them so you can do them no matter your level!

In this episode I discuss how to stay on track when you can’t hit the gym! Because even when we get thrown out of our usual routine, there are still things we can do to make the MOST out of the change and continue creating healthy habits that will lead to results.

SUMMARY:

• Even a quick workout can make a difference. Something is better than nothing. Even 5 minutes can add up!
• Diet is key even when you can’t workout in the usual way! Use unscheduled time away from the gym to dial in your diet.
• Focus on staying active. Do extra mobility work. Stretch throughout the day. Focus on simply moving MORE.
• Don’t stress! When things happen out of our control, focus on controlling the one thing you CAN – your reaction to the events!

3 KEY TAKEAWAYS:

1. Do SOMETHING! Even a quick workout is better than nothing!
2. Focus on your nutrition.
3. Stay active.
4. Don’t stress more about the change! Just focus on moving forward!

RS PROGRAMS:

• The Macro Hacks Program – Use this program to dial in your diet AND implement some fun home bodyweight workouts.
• The 6-Week Bodyweight Shred – Need home workouts that require no equipment? Try my Bodyweight Shred and feel the sweat fly!

In this episode I discuss why AGE IS JUST A NUMBER and how we can gain lean muscle mass at ANY age!

SUMMARY:

• Age is just a number. Fitness is about ABILITY!
• Key #1 To Gaining Muscle: Use it or lose it! Keep doing the things that made you strong and “young” in the first place!
• Key #2 To Gaining Muscle: Lift heavy! Challenge yourself. You are not too old to push hard in the gym. We need to work around our needs and goals and injuries but age should not dictate what we do! While we need to recognize how our “lifestyle” has added up, our AGE shouldn’t be a deciding factor of how we train.
• Key #3 To Gaining Muscle: Dial in your diet! Eat enough and focus on PROTEIN!

3 KEY TAKEAWAYS:

1. Use it or lose it!
2. Challenge yourself with your workouts!
3. Don’t fall for fad diets and focus on protein!

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:

• Resistance training is medicine: effects of strength training on health. “Benefits of resistance training include improved physical performance, movement control, walking speed, functional independence, cognitive abilities, and self-esteem. Resistance training may assist prevention and management of type 2 diabetes by decreasing visceral fat, reducing HbA1c, increasing the density of glucose transporter type 4, and improving insulin sensitivity. Resistance training may enhance cardiovascular health, by reducing resting blood pressure, decreasing low-density lipoprotein cholesterol and triglycerides, and increasing high-density lipoprotein cholesterol. Resistance training may promote bone development, with studies showing 1% to 3% increase in bone mineral density. Resistance training may be effective for reducing low back pain and easing discomfort associated with arthritis and fibromyalgia and has been shown to reverse specific aging factors in skeletal muscle.” https://www.ncbi.nlm.nih.gov/pubmed/22777332

• Physical activity and all-cause mortality across levels of overall and abdominal adiposity in European men and women: the European Prospective Investigation into Cancer and Nutrition Study (EPIC). “One European study enlisted 334,161 individuals and followed up with them over 12.4 years. Among the vast amount of data they discovered, they found that those doing as little as 20 minutes of light exercise daily could reduce a person’s risk of early death by as much as 30%.”   https://www.ncbi.nlm.nih.gov/pubmed/2573364 
  

• Muscle mass and strength gains following 6 months of resistance type exercise training are only partly preserved within one year with autonomous exercise continuation in older adults. “Though prolonged RT can effectively increase muscle mass and strength in the older population, muscle mass gains are lost and muscle strength gains are only partly preserved within one year if the supervised exercise program is not continued.”
  https://www.sciencedirect.com/science/article/pii/S0531556518306673 
• The effects of resistance training volume on osteosarcopenic obesity in older women. “By doing 1 set of exercises three times a week were enough to provide increases in strength, skeletal muscle mass, and decreased body fat over 12 weeks. Increasing that to 3 sets of exercises three times a week resulted in a dramatic boost in results.” https://www.ncbi.nlm.nih.gov/pubmed/29125017 
• Skeletal muscle protein metabolism in the elderly: Interventions to counteract the ‘anabolic resistance’ of ageing. “Resistance exercise combined with amino acid ingestion elicits the greatest anabolic response and may assist elderly in producing a ‘youthful’ muscle protein synthetic response provided sufficient protein is ingested following exercise.”
  https://www.ncbi.nlm.nih.gov/pubmed/21975196?dopt=Abstract 
• When we do more extreme diets and end up losing more lean muscle mass, we put ourselves at greater risk for rebounding! Minimizing the loss of fat-free mass may help dieters prevent weight regain after the diet. Best practices for fat-free mass retention include an effective resistance training program, a conservative rate of weight loss, an emphasis on sufficient protein intake, adequate sleep, and appropriate management of cardiovascular training variables. Associations between the proportion of fat-free mass loss during weight loss, changes in appetite, and subsequent weight change: results from a randomized 2-stage dietary intervention trial. https://www.ncbi.nlm.nih.gov/pubmed/31950141 
• https://www.ncbi.nlm.nih.gov/pubmed/26883880?dopt=Abstract
• https://link.springer.com/article/10.1007/s40520-019-01234-2
• https://www.ncbi.nlm.nih.gov/pubmed/28871849
• https://www.ncbi.nlm.nih.gov/pubmed/8030593 
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3117172/
• https://link.springer.com/article/10.1007/s40520-019-01155-0

In this episode I discuss why you need to ask yourself “Where do I feel working?” during your workouts. Being present and intentional with our workouts is key!

SUMMARY:

• Proper form and proper recruitment patterns are not one in the same. We can mimic a proper movement but end up compensating and overusing muscles that shouldn’t be carry as much of the load.
• By asking ourselves what we feel working we can make sure to get the most out of movements. If your lower back is taking over during ab work, guess what isn’t going to benefit the way you want it to…YOUR ABS! 
• Getting the correct muscles working will help us get better results from our workouts while avoiding injury.
• Three tips to help you get the correct muscles working – use activation moves, regress movements and use intervals!

3 KEY TAKEAWAYS:

1. Use activation exercise to make sure the correct muscles are working.
2. Don’t be afraid to regress to progress if you don’t feel the correct muscles working.
3. Utilize interval training.

RS PROGRAMS:

• The 21-Day RStoration – 10-minute mobility and activation series to prep your body to work.
• The 28-Day Booty Burner – Quick focused glute and core activation series to get those glutes firing optimally!

In this episode I discuss using the SCALE to measure progress and why that sometimes loathed data source can fluctuate DAILY!

SUMMARY:

• Should you weigh DAILY!? The answer is potentially YES!
• The 100 reasons why the scale fluctuates DAILY.
• Why the scale doesn’t show the full picture. Looking for body recomposition aka fat loss? You may not be able to track that with the scale!
• What can you do instead to collect “data” about your progress?
• Real results happen slowly! Stop expecting fad diet level weight loss results if you want LASTING results!

3 KEY TAKEAWAYS:

1. Know the scale will fluctuate DAILY and weigh every day to monitor trends OR potentially don’t weigh.
2. Use other forms of measurement.
3. Suck it up and be patient. Results don’t happen overnight. You didn’t gain the weight overnight and you won’t lose it overnight.

RS PROGRAMS:

• The Macro Hacks Program – Stop searching for a quick fix. Learn how to truly dial in your nutrition to get LASTING and REAL results!