Finding Fitbliss

In this episode, Jess sits down with our wonderful coaches Carrie, Kassie and Sarah to discuss all things self love.    P

In this episode, Jess sits down with our team Registered Dietician to discuss the benefits of ingesting Omega 3 fatty acids and the key differences between taking fish olil and eating fatty fish.      LINKS: FITBLISS BLOG  FDA BLOG ARTICLE  

In this episode the team sits down with Jessica Oakley, licensed therapist, to discuss all things ADHD, including what it is, how it impacts people differently, the importance of diagnoses, treatment options, strategies and behavior therapy techniques to manage it alongside your fitness and nutrition goals.    If you'd like to work with us, we are currently accepting coaching applications.  FITBLISSFITNESS.COM JESSICA OAKLEY'S PROFILE ON PSYCHOLOGY TODAY   TIMESTAMPS:  00:00 - 03:20  Catching Up 3:28 - 9:06 Introductions + Some Research  9:07 - 16:13 ADHD Definition, Diagnosis +  Lived Experience  16:14  - 20:49 ADD V ADHD (Spoiler: There is only ADHD)  20:50 - 39:05  Systems, Addarall, CBT, Talk Therapy + Lifestyle Changes  39:06 - 44:22 Tips for Fitness and Nutrition with ADHD  44:23 - 49:34  Hyperfixation, Loss of Focus and Instant Gratification  49:35 - 55:49  Training and Mindset Tips + Some Random Ramblings in true ADHD fashion  55:50-57:16 Goodbye and Thank You for the Reviews!               

In this episode, Jess sits down with our Chief Science Officer and Master Lifestyle, Powerlifting and Physique Coach, Natalie Adair-Suazo for a crash course on adding cardiovascular training to a lifting regime (and vice versa). For a comprehensive read on the current research, check out this blog post.   If you need help with your goals, please fill out a coaching application to schedule a free consultation with one of our professional health and fitness coaches.    Please support our work by leaving us a review on Apple Podcast, Spotify, and/or Google.         

In this episode, Jess sits down with Lynndsey and Chantel to ask questions sent from our listeners and clients. The general theme was Setting Goals in 2024 and the ladies get into some hot topics. If you like this style of episode, please let us know and if you would like to submit a question, please use this link. FITBLISSFITNESS.COM INSTAGRAM.COM/TEAMFITBLISS   TIMESTAMPS:  00:00-06:00 - INTRO  6:50 - 15:00 -  BACK PAIN AFTER LIFTING  15:20 - 27:55 -  OUR THOUGHTS ON 75 HARD  28:00 32:27 - TIPS FOR TRAINING AT PLANET FITNESS  32:30 - 44:00 - TIPS FOR ACHIEVING A MORE "TONED" PHYSIQUE  44:12 - 51:00 -  MANTRAS FOR 2024 51:00-55:00 - COACHING DISCOUNT, GOOGLE REVIEW, THANK YOU!     

In this truly bite-sized episode, Jess asks our team Registered Dietitian, Julie Hansen, and coach Katie Crawford all about Insulin Resistance. Jess learns that a lot of people may be struggling with insulin resistance and not even know it. The bottom line is, if your body is showing sings of insulin resistance, your metabolism is not functioning at its best and it can make it more challenging to lose, or even maintain,  body weight and this condition is often associated with other chronic health conditions. Schedule a free consult: fitblissfitness.com/coaching-application/ Instagram.com/teamfitbliss instagram.com/katiekeepsitreal instagram.com/mathesonjesss instagram.com/jhan.sen60 Semaglutide Episode  TIME STAMPS Introductions - 00:00 - 2:45 What is Insulin Resistance Is and Who is at Risk - 2:45 - 6:00  Katie's Personal Experience with Insulin Resistance as an Athlete - 6:00 -7:00 Insulin Resistance is a Pre cursor to Type 2 Diabetes - 7:00-7:52 Is IR Reversible? Basics to Make Improvements - 7:55 - 9:42  Katie's Detailed Overhaul to Improve Fasted Glucose Levels - 9:43 - 11:00  Supplements and Carb Context from Julie - 11:00 - 12:50  Brief Explanation of Medications, Semaglutide + Metformin 13:00 - 15:00  Getting Blood Work Done  + Wrap Up - 15:00 - 16:43    Please note, Fitbliss Fitness, LLC is not a doctor and our podcast is not intended to be taken as medical advice.   

This episode starts with Natalie, Lynndsey and Sami sharing perspectives to help our listeners get through the rest of the holidays and their personal updates. Natalie shares a little about her recent autoimmune flare and encourages Lynndsey and Sami to be mindful of their language when talking with their clients going through autoimmune issues.   Next, Sami leads a in depth conversation about birth, the 4th trimester and she and Coach Kelsey share their birth stories and everything they've learned over the course of having three children in three very different birth scenerios.    Links: instagram.com/sami.g.fit instagram.com/kelseyy.fitness instagram.com/strongpregnancy instagram.com/teamfitbliss fitblissfitness.com  Fitbliss Stong Pregnancy Guide  Time stamps:    1:00 - 5:00 - Hellos + The vibe this week in check-ins and what tools we are suggesting our clients use  5:00 -  8:46  What to do if you have fallen off track with your goals 8:47 - 16:50  Natalies Update plus talking about autoimmune flares  16:51 - 21:30 - Lynndsey and Sami's Update + the theme of the day, we can't control everything 21: 52 - 24:40 Episode intro 24:41 - 46:09  Kelsey's Birth Stories  46:10 - 1:00:04 - Sami's Birth Stories  1:00:05 - 1:09:00  Approaching a "fit"  Pregnancy + Finding a Middle Ground 1:09:00 - 1:15:00 Post Partum Fitness, Hormones and Support + How Your Needs Change Each Pregnancy   1:15:00 - 1:17:00 - Postpartum Therapy  1:17:00 - 1:23:00 - Most Suprising Things About Becoming a Parent  1:23:00 -1:26:00  Our Best Advice for New Moms 1:26:00-1:31:00  Limiting Time on Social Media  1:31:00 -1:35:00 How Has Our Coaching Philosophy Changed Since Becoming Moms 1:35:00 - 1:39:00 Expectations the First Year plus Wrap Up     

A candid conversation between Jess and Chantel Hall, IFBB Pro and Master Lifestyle and Bikini Prep Coach,  all about glute training. This is a neat episode as Chantel provides so many nuggets of wisdom from her experience as an athlete and her experience training hundreds of people to their lifestyle and contest prep goals.  This is a great episode for anyone looking to build muscle specifically for aesthetics or bodybuilding, but as you'll learn from Chantel, strength is part of creating shape as well!  instagram.com/teamfitbliss  instagram.com/fitbliss_elite instagram.com/chantelhall_ifbbpro fitblissfitness.com Episode Timestamps  00:00 - 2:15 - Introductions  2:15 8:12 -  Utilizing Cutting and Building Phases to Reach Glute Goals  8:13 - 12:04 - Mind Muscle Connection, Rep Ranges + Progressive Overload  12:05 - 14:20 -  RPE  14:20 - 19:00 - Chantel's Favorite Glute Exercises  19:01 - 24:10  - Cues + Core Stability  24:11 - 26:11 - Anterior Pelvic Tilt (and more glute clenching)     

In today's full-length episode, first, we will catch up with Natalie, Sami, and Lynndsey on all things work/life/school updates and Thanksgiving plans. Then we move on to a roundtable discussion with our Chief Science Officer Natalie, Founder Lynndsey, and Master Coach Katie on all things Ozempic/Semaglutide and other similar drugs. The ladies don't hold back on this episode; you can hear them discuss coaching considerations in real-time. If you are considering one of these drugs or interested in having an evidence-based understanding of the drug(s), alongside our professional experiences -- this is an episode for you!    LINKS For coaching - fitblissfitness.com Follow us on Instagram @teamfitbliss  Evidence-Based Blog- https://fitblissfitness.com/2023/04/19/semaglutide-what-it-is-and-isnt/   Timestamps  1:06 - 16:07: Life, Work and School Updates for Natalie, Sami and Lynndsey 16:08 - 17:50: Topic Intro  17:54 - 21:10: Katie's Intro + Background Info  21:11 - 1: 29 - Open Coaches Discussion  1:30: Podcast Review Spotlight         

We are just over a week from American Thanksgiving, the jumping-off point of the last six weeks of the year, often referred to as the "holiday season."  On today's bite-size episode, Jess, Carrie, and Annie embark on a thoughtful conversation about boundary setting, mindfulness, and self-awareness to honor your needs this Thanksgiving and beyond.  We will see you next week during our full-length episode for a detailed discussion on the science and nuance regarding the Semaglutide/Ozempic "craze."   For Coaching or to submit a question for the podcast - fitblissfitness.com Follow our team - @teamfitbliss    Time Stamps-  Intros: 00:00 - 3:20  Self Care: 3:20 - 5:38 Buffers/Self Awareness at Holiday Events:  5:38-10:40 Practical Tips for Staying Consistent: 10:40 - 11:54 Overeating/Undereating around the holidays: 11:55 - 15:00 Restricting/Binging: 15:00 - 17:10 Setting Healthy Boundaries: 17:12 - 18:30 Tips if You Aren't Around Family for the Holidays: 18:30 - 19:43 Setting Your Nutrition Boundaries in a Positive Way - 19:45 - 22:25 Being Aware of Others' Nutrition Needs: 22:46-23:36  Wrap Up: 23:36-25:42 

We are back for season 2 of the Finding Fitbliss podcast! Catch up with the team and hear us go through an audience-led Q&A, plus hear about the fantastic season we have planned for you, including our first official full-length episode, covering the new and polarizing drug Semaglutide aka Ozempic, which will launch after next week's bite-size episode all about glute training with IFBB Pro and Fitbliss coach Chantel Hall.  If you enjoy our work, please leave us a review and share the podcast with a friend!  links:  coaching: fitblissfitness.com dextrose: https://a.co/d/f6xBmS5 instagram: instagram.com/teamfitbliss    Time Stamps -  1:00-7:10  - Our Company History and Lynndsey's Story 7:11- 10:08 - What to expect this season  10:10 - 15:08 - Natalie and Sami's Introductions  15:10- 36:50 - Personal Updates for Natalie, Sami and Lynndsey  36:51- 41:30 - Upcoming Podcast Topics  42:00 - 1:03 - Q&A Q1 - Lately, I have been noticing this feeling during my sessions. What suggestions do you have to help? Q2 -Advice?!? I  am a 15-year-old female athlete. My soccer season just ended, and I have about a month before basketball starts up. The problem is, I have been eating a small breakfast and a light dinner and have dropped to about 100. As a high schooler and teenager, I have never felt better about my body. But, as an athlete, I have never felt weaker and less capable. Today, I went to the park to shoot around, and I couldn't even make a 3-point shot to the rim because I was so weak. I'm not quite sure how to approach this, so any advice is more than welcome! Q3 - First Powerlifting Meet  Hi ladies, I'm excited for season two! Also,  I am getting ready for my first powerlifting meet. I am feeling anxious about lifting in front of people. Do you have any tips to help me perform my best? 1:04 - Wrap Up + Gratitude for Reviews 

In today's episode, our team speaks from evidence and personal experiences about binge eating from both a coach and individual perspective. While we aim to be mindful of language, however, this topic may be triggering for some listeners. Please use your best judgment when deciding which episodes are suitable for your needs.    fitblissfitness.com

If you would like to follow our team for more tips between episodes, check out @teamfitbliss on Instagram or view our website at fitblissfitness.com for more information about our coaching! 

In this episode, Jess leads a conversation centered around RPR, RIR and asks our coaches how our coaches use (or don't use) these concepts to manage the training of themselves and their clients! fitblissfitness.com  

  Today or CSO discusses how individuals and the adult population as a whole may be positively impacted by meeting the global guidelines for exercise. Spoiler, a large percentage of adults are not meeting key guidelines r for aerobic and muscle-strengthening activities.    As always, she speaks from an evidence-based perspective and ties the findings back to YOU!    @teamfitbliss @natalieadair     Reference:   Garcia-Hermoso, A., López-Gil, J. F., Ramírez-Vélez, R., Alonso-Martínez, A. M., Izquierdo, M., & Ezzatvar, Y. (2023). Adherence to aerobic and muscle-strengthening activities guidelines: a systematic review and meta-analysis of 3.3 million participants across 32 countries. British Journal of Sports Medicine, 57(4), 225–229. https://doi.org/10.1136/bjsports-2022-106189

In today's episode we look at fitness and wellness through the lense of the menopausal phase with the help of Master Coach and Fitbliss Chief Operating Officer Sami G and two of her Masters Bikini athletes including Julie who achieved her IFBB Pro card at 62 and Cathi who is in the process of prepping for her first ever contest at 57!  They discuss their background and considerations for training, nutrition, supplementation, HRT and mindset for women generally, and as they work through the menopausal phase of life. 

In this episode, Jess hosts Lynndsey on a very quick discussion on strategies that can help alleviate or at least help with muscle soreness. They go over easing into training as well as post-exercise active recovery, compression clothing, heat/cold exposure, massage, foam rolling, and Lynndsey's personal habits to stay fresh for her training!  References: Armstrong R. B. (1984). Mechanisms of exercise-induced delayed onset muscular soreness: a brief review. Med. Sci. Sports Exerc. 16, 529–538. 10.1249/00005768-198412000-00002 Beliard S., Chauveau M., Moscatiello T., Cros F., Ecarnot F., Becker F. (2015). Compression garments and exercise: no influence of pressure applied. J. Sports Sci. Med. 14, 75–83.  Bieuzen F., Brisswalter J., Easthope C., Vercruyssen F., Bernard T., Hausswirth C. (2014b). Effect of wearing compression stockings on recovery after mild exercise-induced muscle damage. Int. J. Sports Physiol. Perform. 9, 256–264. 10.1123/ijspp.2013-0126 Brown F., Gissane C., Howatson G., van Someren K., Pedlar C., Hill J. (2017). Compression garments and recovery from exercise: a meta-analysis. Sports Med. 47, 2245–2267. 10.1007/s40279-017-0728-9  Crane, Justin D., Daniel I. Ogborn, Colleen Cupido, Simon Melov, Alan Hubbard, Jacqueline M. Bourgeois, and Mark A. Tarnopolsky. “Massage Therapy Attenuates Inflammatory Signaling After Exercise-Induced Muscle Damage.” Science Translational Medicine 4, no. 119 (February 1, 2012): 119ra13-119ra13. doi:10.1126/scitranslmed.3002882. Dupuy, O., Douzi, W., Theurot, D., Bosquet, L., & Dugué, B. (2018). An evidence-based approach for choosing post-exercise recovery techniques to reduce markers of muscle damage, soreness, fatigue, and inflammation: A systematic review with meta-analysis. Frontiers in Physiology, 9. https://doi.org/10.3389/fphys.2018.00403 Fröhlich M., Faude O., Klein M., Pieter A., Emrich E., Meyer T. (2014). Strength training adaptations after cold-water immersion. J. Strength Cond. Res. 28, 2628–2633. 10.1519/JSC.0000000000000434  Guo J., Li L., Gong Y., Zhu R., Xu J., Zou J., et al.. (2017). Massage alleviates delayed onset muscle soreness after strenuous exercise: a systematic review and meta-analysis. Front Physiol. 8:747. 10.3389/fphys.2017.00747 Herbert R. D., de Noronha M., Kamper S. J. (2011). Stretching to prevent or reduce muscle soreness after exercise. Cochrane Database Syst Rev. CD004577. 10.1002/14651858.CD004577.pub3 Hill J., Howatson G., van Someren K., Leeder J., Pedlar C. (2014). Compression garments and recovery from exercise-induced muscle damage: a meta-analysis. Br. J. Sports Med. 48, 1340–1346. 10.1136/bjsports-2013-092456 Kargarfard M., Lam E. T., Shariat A., Shaw I., Shaw B. S., Tamrin S. B. (2016). Efficacy of massage on muscle soreness, perceived recovery, physiological restoration and physical performance in male bodybuilders. J. Sports Sci. 34, 959–965. 10.1080/02640414.2015.1081264 Nahon, R. L., Silva Lopes, J. S., & Monteiro de Magalhães Neto, A. (2021). Physical therapy interventions for the treatment of delayed onset muscle soreness (DOMS): Systematic review and meta-analysis. Physical Therapy in Sport: Official Journal of the Association of Chartered Physiotherapists in Sports Medicine, 52, 1–12. https://doi.org/10.1016/j.ptsp.2021.07.005 Schoenfeld, B. J., & Contreras, B. (2013). Is postexercise muscle soreness a valid indicator of muscular adaptations? Strength and Conditioning Journal, 35(5), 16–21. https://doi.org/10.1519/ssc.0b013e3182a61820 Strategies for reducing delayed-onset muscle soreness. (n.d.). Human Kinetics. Retrieved January 26, 2023, from https://us.humankinetics.com/blogs/excerpt/strategies-for-reducing-delayed-onset-muscle-soreness Suzuki M., Umeda T., Nakaji S., Shimoyama T., Mashiko T., Sugawara K. (2004). Effect of incorporating low intensity exercise into the recovery period after a rugby match. Br. J. Sports Med. 38, 436–440. 10.1136/bjsm.2002.004309 Zainuddin, Zainal, Mike Newton, Paul Sacco, and Kazunori Nosaka. “Effects of Massage on Delayed-Onset Muscle Soreness, Swelling, and Recovery of Muscle Function.” Journal of Athletic Training 40, no. 3 (September 2005): 174–80. Zainuddin Z., Sacco P., Newton M., Nosaka K. (2006). Light concentric exercise has a temporarily analgesic effect on delayed-onset muscle soreness, but no effect on recovery from eccentric exercise. Appl. Physiol. Nutr. Metab. 31, 126–134. 10.1139/h05-010

In this episode, our founder and Fitbliss Master Coach Lynndsey discusses Cold Exposure from a metabolic standpoint with our team's blood work analyst David Herrera and Fitbliss Coach Katie Crawford!    If you'd like to work with fitbliss, fill out a coaching application at fitblissfitness.com  To read a research review on this topic, check this out: https://journals.physiology.org/doi/full/10.1152/japplphysiol.00934.2020#pane-pcw-references

In this episode, Coach Katie explains why it's never too late to start working toward your fitness goals and discusses the many benefits of strength training as we age.   References:  Saint-Maurice PF, Coughlan D, Kelly SP, Keadle SK, Cook MB, Carlson SA, Fulton JE, Matthews CE. Association of Leisure-Time Physical Activity Across the Adult Life Course With All-Cause and Cause-Specific Mortality. JAMA Netw Open. 2019 Mar 1;2(3):e190355. doi: 10.1001/jamanetworkopen.2019.0355. PMID: 30848809; PMCID: PMC6484624.   https://pubmed.ncbi.nlm.nih.gov/30848809/  

You can follow Chantel on Instagram at @chantelhall_ifbbpro and our team at @teamfitbliss.    For information on coaching check out fitblissfitness.com

In today's episode, our founder and master coach Lynndsey interviews our team's blood work analyst David for a condensed sun exposure episode. They debunk the idea that you can get sun benefits when it's overcast or snowy, as well as provide considerations for sunscreen, skin damage, the best time to go outside as well as benefits, myths and how-to's. For a deeper dive, check out some of our full-length episodes on this topic:  Vitamin D Episode  Sleep Episode 

In today's episode, Jess interviews three heavy hitters in the Fitbliss community, one of our founders, Anneke, our Chief Science Officer, Natalie, and one of our Lifting Club + Strong Pregnancy founders, Sami. All three of these ladies have a wide breadth of coaching knowledge and experience with a combined 25 years of coaching under their belt!  They share their goals, some of their failures, and lessons they've learned as individuals and coaches.  If you'd like more inspiration between episodes, check out our Instagram @teamfitbliss and our website fitblissfitness.com

Enjoy our evidence-based bite size segment with our CSO Natalie Adair Suazo. This week the topic is: Comparing the effect of concurrent resistance and endurance training with that of resistance training only on the development of maximal dynamic strength in three groups, untrained, moderately trained, and trained individuals.  Study: Development of Maximal Dynamic Strength During Concurrent Resistance and Endurance Training in Untrained, Moderately Trained, and Trained Individuals: A Systematic Review and Meta-analysis (2021) Results: The authors did find interference with concurrent training in lower body strength gains in trained but not untrained individuals, and it only appears to be an issue when the aerobic and resistance bouts are performed within a short interval of each other (< 20 min). So within the same training session, yes interference, but not when performed separately (> 2 hours). As mentioned, this is not the case for moderately trained or untrained individuals. In these populations, concurrent resistance and endurance training did not have a negative effect on lower-body strength development. Please include the full citation:    Petré, Henrik, et al. “Development of Maximal Dynamic Strength during Concurrent Resistance and Endurance Training in Untrained, Moderately Trained, and Trained Individuals: A Systematic Review and Meta-Analysis.” Sports Medicine, 22 Mar. 2021, 10.1007/s40279-021-01426-9.

  In this episode, a few of our prep coaches sit down to discuss the outcome of the Bikini Olympia, takeaways + what it means for the 2023. We also discuss many of the alegations and articles coming from the Washington post as well as our reactions, insights and perspectives to them.   Neggys GoFundMe Link: https://www.gofundme.com/f/neggys-medical

fitblissfitness.com   

In this epsisode Lynndsey breaks down stategies she uses when designing training programs for clients who are limited on time for their workouts.    Spoiler: HIIT and Cardio aren't it!    References:  Pasiakos SM, Cao JJ, Margolis LM, Sauter ER, Whigham LD, McClung JP, Rood JC, Carbone JW, Combs GF Jr, Young AJ. Effects of high-protein diets on fat-free mass and muscle protein synthesis following weight loss: a randomized controlled trial. FASEB J. 2013 Sep;27(9):3837-47. doi: 10.1096/fj.13-230227. Epub 2013 Jun 5. PMID: 23739654. Schoenfeld BJ, Contreras B, Krieger J, Grgic J, Delcastillo K, Belliard R, Alto A. Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Med Sci Sports Exerc. 2019 Jan;51(1):94-103. doi: 10.1249/MSS.0000000000001764. PMID: 30153194; PMCID: PMC6303131.    

fitblissfitness.com

In this episode, our roundtable discusses the idea that macro tracking is toxic and open ups about the fact that even as coaches, they are not perfect and do not track perfectly 365 days per year plus Jess interviews the coaches about their daily nutrition habits and tips plus easy adjustments to popular meals served in American households. 

In this episode you can pick up lots of nuggests of wisdom from Coaches Stevie and Rachel as they asnwer some of our listener questions.    @coachsteviej @brains.and.brawn @mathesonjess @teamfitbliss   

In this episode, our blood work analyst David Herrera answers our coaches  Sarah, Kelsey, and Jess' questions regarding metabolism and genetics, and the crew gets into a discussion on the Haplotypes and how the environment your ancestors come from may be effecting how you lose fat or gain muscle today. Plus, how you can control the lighting in your environment to make the most of your genetics and metabolism. 

In this episode, Coach Katie (@katiekeepsitreal) goes over benefits of maintenance and reversing dieting phases as well as strategies to help you stick it through to the end. She reminds us that dieting year-round is not sustainable or recommended and often times the people we "see" online aren't staying shredded year round either.

In this episode, Lynndsey sits down to interview our Finding Fitbliss host, Our Fitbliss Community Engagement Manager, as well as an athlete under Coach Sami. This unfiltered conversation tells her "origin story" including some unique life experiences and lessons. This is a great way to meet the woman behind the mic hosting our roundtable discussions. 

In this episode, Lynndsey wants to apologize for the hiatus from podcast releases last week, share our goal for the podcast, and discuss potential changes to our schedule in the new year. She invites feedback on ideas for episode topics and ways to share the podcast with more people. You can email her at lynndsey@fitblissfitness.com with ideas! 

In this episode, Jess interviews our CSO, Natalie, and two of our IFBB Pro athletes and lifestyle and competition prep coaches Chantel and Carrie, all about making the most of your training. With a combined 30+ years of experience, these ladies dropped so many thoughtful nuggets in this discussion that can build on your training knowledge to help you grow as an athlete no matter your goals or level.     

Jess interviews Kerrin and Carrie about their postpartum experiences, including body changes, sleepless nights, going back to work, breastfeeding, unsolicited advice, supporting other new Moms (and yourself) and so much more.    @teamfitbliss @carrielawlerhennessy @kerrinmichele

In this episode, our CSO Natalie Suazo reviews the current research on caffeine consumption pre-workout to improve performance including timing, dosage, and types!    @natalieadair  @teamfitbliss  Reference: Grgic, J. (2022). Exploring the minimum ergogenic dose of caffeine on resistance exercise performance: A meta-analytic approach. Nutrition (Burbank, Los Angeles County, Calif.), 97(111604), 111604. 

In this episode, our Lifting Club App founders Lynndsey and Sami sit down to answer some of our listener/follower questions as follows:  Q. Hey, Team, I have been looking for help getting more serious and structured with my workouts, but I am unsure if I should sign up for the Lifting Club or Personalized Workouts. I am on a budget but do want to be sure that I am getting something out of my time. Can you explain the differences, please?    Q. After I lift with barbells, I tend to get really sore in my lower back. Am I doing something wrong?    There are lots of helpful nuggets in here so please listen, rate, review and subscribe, and don't forget to check back on Monday for our full-length episode!         

In this episode, our team's Doctor of Physical Therapy Rachel Horton, our CSO (Chief Science Officer) Natalie Suazo, and our Head Powerlifting Coach Shanae Smithson sit down with Jess to answer all of her questions about training around injuries, preventing them, healing them, the psychological components + hot topic items like the RICE method, bulging discs and so much more!    Please remember to rate, review and subscribe!  @teamfitbliss @squatlikenae @natalieadair @brains.and.brawn @mathesonjess

  Today Coach Katie dives into Finding Your WHY as it relates to fitness goals. Why its important, how it can help, and steps to finding yours.    @teamfitbliss @katiekeepsitreal fitblissfitness.com

In this episode, Jess has an open discussion about Motherhood (or not) from the perspective of a female athlete with Coach Sami, our team's posing coach Annie Kirchner, and IFBB Pro Shayla Hubbard.  The ladies open up about their biggest struggles, fears, and anxieties as they share their unique experiences, choices, struggles, and accomplishments.   There is a lot to cover for this topic from many angles and perspectives. We will be having follow-up conversations on the topic, so please let us know what you'd like to hear discussed next.    @teamfitbliss @mathesonjess @sami.g.fit @shayhubfit @instannie.co 

Our Chief Science Officer and Master Coach Nat is back with her Facts with Nat segment and today she gets into the nitty gritty all about training to failure The dos, don'ts, whys and things you can consider to keep yourself safe while making gains.    Grgic, J., Schoenfeld, B. J., Orazem, J., & Sabol, F. (2022). Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: A systematic review and meta-analysis. Journal of Sport and Health Science, 11(2), 202–211. https://doi.org/10.1016/j.jshs.2021.01.007

In this episide, Jess interviews Coach Jules and Coach Katie on their best tips for transitioning into the fall and winter months, especially for parents.    @teamfitbliss @mathesonjess @kinda.fit.girl.diary @katiekeepsitreal

In this episode Lynndsey shares a quick tip to help you rewire your automatic thoughts and beliefs in yourself.    Lynndsey's favorite affirmation video  

In this episode, Jess sits down with one of our new Coaches, Kerrin, to discuss her background, philosophy and story!    @teamfitbliss @mathesonjess @kerrinmichele 

In this episode, Jess sits down with IFBB Pro and Fitbliss Master Carrie Hennesey and introducing Kelsey Arnett, one of our new (and amazing) Fitbliss Coaches.  This roundtable goes well beyond the questions asks and provides so much insight and perspective to the coaching process as well as what people should expect when working on a health, fitness or wellness goal.   @teamfitbliss @kelseyy.fitnes @carrielawlerhennessy To schedule a free consultation with a Fitbliss Coach, please fill out an application on our website fitblissfitness.com. 

In this episode, Jess interviews our CSO and Master Coach Natalie on all things PROTEIN! The ladies discuss why thy RDA doesn't make much sense for individuals working on protein goals, the proper amount of protein to optimize your goals, practical tips for getting more protein, and so much more!  @natalieadair @mathesonjess @teamfitbliss 

In this episode, Coach Katie discusses the importance of adequate sleep related to fitness and wellness. She also goes over what can happen when we don't get enough sleep and offers some helpful tips to improve sleep hygiene.   To work with a Team Fitbliss coach for nutrition coaching and training programs, fill out an application at www.fitblissfitness.com   Find us on Instagram at @TeamFitbliss or our competition prep team at @Fitbliss_Elite    You can find Coach Katie on Instagram at @KatieKeepsItReal     Reference: Neckelmann, D. et al., Chronic Insomnia as a Risk Factor for Developing Anxiety and Depression, Sleep. 2007; 30 (7): 873-880.  

In this episode, Jess interviews our founders Anneke and Lynndsey plus our team's posing coach and longtime friend of Fitbliss, Annie Kirchner  about how they built businesses, connections, and confidence from what some may consider humble beginnings. The ladies have a no-filter discussion where nothing is off limits and cover many topics like the importance of (and sometimes delicacy) women asking for what they want, succeeding in a man's world, owning a business with your spouse, ignoring negativity and so much more!    @annekecannon @fitbliss_lynnds @instannie.co @mathesonjess   fitblissfitness.com