Listen Now

Quiet quitting, the sneaky way that we let dreams go to die. Unfortunately, most of us are not even aware that we are doing this! Including myself. But once you become aware of it there is no going back. You have no choice but to do better! This episode is def full of some tough love and the motivational kick in the ass you need to not give up on your goals!

90 Day Challenges can get a bad rap about not creating any real lasting changes and this because they are missing 2 key ingredients to keep you going! Today we are talking about sprint goals, what they are and how to do them right!

This was my first time competing in The Fittest Experience Online Qualifier and I wanted to share my experience. What it was like, what I am going to do differently next year and sharing if I made it to the big event in January at Austin, Texas! For anyone in the Crossfit space that has thought about competing or already competes, I hope you can learn from my honest takeaways in this episode.

Studies cited in this episode Impact of a 6-week non-energy-restricted ketogenic diet on physical fitness, body composition and biochemical parameters in healthy adults https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5319032/   Low-carbohydrate, ketogenic diet impairs anaerobic exercise performance in exercise-trained women and men: a randomized-sequence crossover trial - https://pubmed.ncbi.nlm.nih.gov/29619799/ The Ergogenic Effects of Acute Carbohydrate Feeding on Resistance Exercise Performance: A Systematic Review and Meta-analysis (looked at men and women)https://link.springer.com/article/10.1007/s40279-022-01716-w Impact of a 6-week non-energy-restricted ketogenic diet on physical fitness, body composition and biochemical parameters in healthy adults https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5319032/    

Today I share with you my biggest takeaways and tips on how to prepare for your first local Crossfit competition. Also, what it's like to compete, what I recommend eating and doing the day of competition. My hopes is that I can inspire you to sign up for your first Crossfit competition if you haven't done one before! It's an experience worth doing if you are into Crossfit at any fitness level.

In today's episode we really look into the science of fasting (mostly around intermittent fasting) based on the research provided below. I play devil's advocate and look into top reasons why people are FOR or AGAINST fasting and compare that to what was found in the studies. Then I give you my opinions on fasting based on what I've learned, so that you can make your own opinions on if fasting is the right thing for you and your goals! The 5 top things we discuss today: 1. Does fasting boost fat loss? what about fasted exercise?2. Is fasting the only and best way to do activate autophagy?3. Is fasting the best way to increase insulin sensitivity?4. Does fasting mess up your hormones?5. Does fasting cause muscle loss? can you gain muscle while fasting? Studies referenced: The Effects of Intermittent Fasting Combined with Resistance Training on Lean Body Mass: A Systematic Review of Human Studies https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468742/ Effect of dietary composition on fasting-induced changes in serum thyroid hormones and thyrotropinhttps://www.metabolismjournal.com/article/0026-0495(78)90137-3/pdf  Mechanism by Which Caloric Restriction Improves Insulin Sensitivity in Sedentary Obese Adultshttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC4686951/#:~:text=Caloric%20restriction%20(CR)%20improves%20insulin%20sensitivity%20(17)%20and,remain%20to%20be%20fully%20understood Impact of intermittent energy restriction on anthropometric outcomes https://pubmed.ncbi.nlm.nih.gov/32363896/  Effects of Time-Restricted Eating on Weight Loss and Other Metabolic Parametershttps://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2771095  Body composition changes associated with fasted versus non-fasted aerobic exercisehttps://pubmed.ncbi.nlm.nih.gov/25429252/   Intermittent Energy Restriction for Weight Loss: A Systematic Review of Cardiometabolic, Inflammatory and Appetite Outcomes https://pubmed.ncbi.nlm.nih.gov/35531785/  Eight-hour time-restricted feeding improves endocrine and metabolic profiles in women with anovulatory polycystic ovary syndrome https://pubmed.ncbi.nlm.nih.gov/33849562/ 

Today's episode I share my current goal of losing 10lbs. Why I need to, how I approach it in a positive way and the game plan I am taking to reach it. This episode is not just to share about me. It's main purpose is to inspire someone to lose their next 10lbs and give them a healthy motivating prospective on how they can make it happen.

Today's episode is me sharing an update on my mental health journey. It's been a little over a month since my last update. I am happy to say I think I've finally found an ADHD medication that works! Most of today's episode is me sharing many non-typical ADHD symptoms and reflecting that back on my own struggle of going undiagnosed with ADHD for 35 years.

3 Podcast Episodes focused on macro counting (What to look for when hiring a Nutrition or Macros Coach (make offer at the end), Do calories really matter? How much protein do I really need to eat for my goals? Tips and Tricks to Eating More Protein, The Perfect Diet,

If you have been a follower of the podcast, you probably have noticed I haven't uploaded a new episode since October 2021! I took a step back so I could focus on my mental health which is something I've honestly been struggling with since I was 13, unfortunately. So today is just a short update on where I am on that journey. The big takeaway is, I am going to start posting new episodes again!

In today's episode we are going to talk about... what is healthy, realistic weight loss and how to figure it out for your unique body composition what can effect weight loss but doesn't necessarily mean you are off track how to get my weight loss calculator that will help you determine realistic weight loss per week based on your current body composition and your goals. I geeked out and did all the math for you in an easy to use google spreadsheet so you don't have to mess with it! plus the calculator comes with an easy way to access if you are in a real plateau (not seeing results in a week doesn't mean you are in a plateau!) Get access to the calculator >> www.momisthenewstrong.com/wlcalculator

This episode is a little different than my usual episodes. No notes, just me speaking from my heart and sharing a big ah-hah moment I had. Join the free Facebook Community and get access to my free Custom Macros Training www.facebook.com/groups/momisthenewstrongclub Follow me on Instagram www.instagram.com/momisthenewstrong

Join the Macros for Moms Facebook and get access to free trainings >> www.facebook.com/groups/momisthenewstrongclub  Follow me on Instagram >> www.instagram.com/momisthenewstrong 

Today is a special interview with Tonie Lough on Postpartum Corrective Exercise where sheds light on the kind of issues that us moms believe are just normal parts of motherhood when in fact they don't have to be! And how to get started on fixing these issues! If you are a mom with a mommy pooch or can't can't jump without peeing yourself, you don't want to miss this!Macros for Moms Facebook Group Information on Tonie's Upcoming Workshop Wednesday 10/13 @ 10am PST Getting to the Core of Postpartum Fitness by Tonie Lough (Book on Amazon) Follow Tonie on Instagram  

Get my free custom macros training inside my FB group! >> www.facebook.com/groups/momisthenewstrongclub  

Many women I talk to get caught up on how to make macro counting work so then they resort back to simple chicken veggies and rice which there is nothing wrong with but the whole point of macro counting is to enjoy food more! So in today's episode I share with you how to my top ti8ps on making family dinners less stressful while macro counting. Want my free custom macros training? Join my facebook group to get access to it and other great resources www.facebook.com/groups/momisthenewstrongclub

Ready to learn how laid back you can be with macro counting and still get great results? I'll show you :) Want to learn how to do your own custom macros for free? Jump into my Macros for Moms Facebook group for more details!

Whether you are looking forward to school starting or not, one thing is for certain our routines are going to change. That is why now is the perfect time to start creating the routines you WANT! Today's episode I share with you how to take advantage of this opportunity to shift your life towards better routines that get you to your goals. We talk about why this matters, what are those routines that will make the most difference and how to get started. Other shows mentioned: #90 Meal Planning Advice and Tips#70 My Meal Planning Method#79 Stop Doing Exercise Just to Burn Calories Join the Macros for Moms Free FB Group Is Macro Counting For You? Find out with my free guide.

Join the Macros for Moms Membership Waitlist www.momisthenewstrong.com/waitlist Join the Macros for Moms Facebook Group www.facebook.com/groups/momisthenewstrongclub 

This is the second part of a two part series on optimizing the menstrual cycle. This episode goes over how to optimize your nutrition so that you can get better fat loss and muscle gains even throughout all phases of your cycle including PMS. Join the Macros for Moms Membership Waitlist www.momisthenewstrong.com/waitlist Macros Kickstart Course www.momisthenewstrong.com/kickstart  Follow me on Instagram www.instagram.com/momisthenewstrong