TAKE ACTION
a
M
TAKE ACTION
FHP S2:E15 – Do You Self Sabotage?

FHP S2:E15 – Do You Self Sabotage?

by | May 5, 2020 | podcast, Uncategorized

In this episode I discuss why often WE are the ones that sabotage ourselves and what we can do to prevent ourselves from derailing our own progress!

SUMMARY:

  • Ultimately only YOU can get yourself results. No program, no coach, will work if YOU don’t put in the time, consistency and effort!
  • We are in control. While this can be scary, as if we don’t get results we are to blame, it also means that at any time we can choose to change our situation and move forward!
  • Bumps and slip ups will happen. It’s all about how you respond to them!
  • Take a look at what is REALISTIC for your schedule and lay out a plan!

KEY TAKEAWAY:

  1. If things don’t go as planned? Keep moving forward! Don’t sabotage your results!

RS PROGRAMS:

  • Bodyweight Bundle – No equipment? Struggling to get, and stay in a routine? These bodyweight workouts can help. Whether you have 5 minutes, or 45 minutes, there is a workout in here for you!

FHP S2:E14 – 5 Reasons You’ve Struggled To Lose Weight

FHP S2:E14 – 5 Reasons You’ve Struggled To Lose Weight

by | Apr 28, 2020 | podcast

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! 

FHP S2:E13 – Act As If

FHP S2:E13 – Act As If

by | Apr 21, 2020 | podcast

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!

 

 

 

FHP S2:E12 – What Is Prehab And How Do I Use It?!

FHP S2:E12 – What Is Prehab And How Do I Use It?!

by | Apr 14, 2020 | podcast

In this episode I discuss what prehab is, the 3 key steps to prehab and why they matter and how to implement foam rolling, stretching and activation into your routine for the best results possible!

SUMMARY:

  • What is prehab? Mobility and activation work BEFORE you get injured to address common postural distortions and compensatinos caused by previous injuries.
  • The 3 Key Steps – Foam Rolling, Stretching And Activation
  • Foam Rolling – Relax overactive muscles. Inhibit or interrupt the mind-body connection to muscles that want to compensate. Temporary improvements in ROM.
  • Stretching – Use dynamic stretching to warm up and improve your mobility and flexibility. When STATIC stretching can benefit you even in your warm up!
  • Activation – Activate underactive muscles and even stretch out overactive ones!

3 KEY TAKEAWAYS:

  1. The 3 pieces work best when implemented together.
  2. Do the mobility work BEFORE you get injured.
  3. Focus on what you feel working to cycle back through steps 1 and 2 as needed to get the most out of your activation moves!

PREHAB ROUTINES:

STUDIES:

FHP S2:E11 – What Training Split Is Best?

FHP S2:E11 – What Training Split Is Best?

by | Apr 7, 2020 | podcast

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!

FHP S2:E10 – Does Food QUALITY Matter For Weight Loss?

FHP S2:E10 – Does Food QUALITY Matter For Weight Loss?

by | Mar 31, 2020 | podcast

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