GT Radio

Too many times, people expectations of what will happen on a fat loss failure them and cause them to quit because they aren't aware of the reality of what really happens when in a fat loss aka calorie deficit. On this episode, Gillis & Tarryn discuss the reality of fat loss vs expectations. Online Coaching: www.gtnutritionperformance.org Contact: gtnutritionperformance@gmail.com Social: IG - @tarryn_nettles @Gillis331

We have all heard about it, if you want to lose weight focus on kcals in vs kcals out, which does work for most, but not for all. On this podcast, we discuss the why's behind why kcals in vs kcals out do not work for all, and get down to the root issues that cause this not to work. Online Coaching: www.gtnutritionperformance.org Contact Info: Tarryn@gtnutritionperformance.org Gillis@gtnutritionperformance.org

It's been a little bit, but we are back! On this podcast, Tarryn talks about her HRT journey, and what lead her to make this decision, along with things she has been experiencing. And you already know, Gillis and Tarryn drop some science/knowledge bombs on estrogen dominance and the how it effects the body and progress. Online Coaching: www.gtnutritionperformance.org Contact: Tarryn@gtnutritionperformance.org Gillis@gtnutritionperformance.org Instagram: Tarryn_nettles Gillis331 ACS Info: https://www.theeducateddieter.com/

In this episode, we cover the topic of why you may not be making progress regardless of what you do within your fat loss. Some of the reasons we discuss are: too low in calories, too much energy output, stress, hormonal issues. Questions or feedback about this topic? Contact us! Online Coaching: www.gtnutritionperformance.org Contact: Tarryn Nettles, MS Email: tarryn@gtnutritionperformance.org IG: Tarryn_nettles Gillis Pellegrin, MS Email: Gillis@gtnutritionperformance.org IG: Gillis331

In this episode, Gillis and Tarryn talk all things fat loss - the reasons why you may not be making progress, and also the differences between female fat loss vs male fat loss. Feedback on this podcast? Let us know! Online Coaching: www.gtnutritionperformance.org Contact: Tarryn Nettles, MS Email: tarryn@gtnutritionperformance.org IG: Tarryn_nettles Gillis Pellegrin, MS Email: Gillis@gtnutritionperformance.org IG: Gillis331

In this episode, Tarryn & Gillis talk about letting a recent weight gain or just being over weight in general, determining your self-worth and how you think people view you, along with showing the struggles rather than just the wins. The episode breakdown: 1:03 - Tarryn's struggles with her weight and personal value 2:30 - Overeating post contest prep w/ a SHIT load of cookies..... 5:42 - A spike in calories from overeating to a spike in weight/body fat 6:26 - How self perspective changes with weight gain 8:01 - Tarryn's recent struggles with an increase in body fat and losing self confidence 8:43 - Men handling weight gain vs women 9:58 - Letting IG/Social Media determine your worth or lack of 10:52 - Sharing the struggles are more important than sharing the wins all the time 11:40 - What you see is what you get 12:43 - Getting sick of seeing wins all the time because we don't always win 13:35 - If you don't know us when we're not lean, you damn sure don't know us when we're lean 15:56 - The people within fitness - the good & bad 16:25 - Putting yourself out there with talking about sturggles 18:02 - Why Gillis doesn't put his struggles out there 18:40 - Helping people by showing them the struggles & failures 19:20 - Putting other coaches or people you look up to in fitness up on a pedestal and thinking that they don't struggle 21:06 - People who can hold a lean physique vs who can't 21:54 - Our Struggles within the off season & being human and gaining body fat 23:43 - The weight gain that comes out of no-where post fat loss 24:30 - Viewing others who are always shredded : Genetics and Enhanced 26:56 - Everyday is a new opportunity to get back on track 27:20 - It's okay to fail 28:03 - The wrap up Contact: Website: GTNUTRITIONPERFORMANCE.ORG Emails : - Gillis : Gillis@gtnutritionperformance.org - Tarryn: Tarryn@gtnutritionperformance.org Social Media : IG - @Gillis331 @Tarryn_nettles

WE’RE BACK! In this episode, Gillis and Tarryn discuss the differences between fat loss between men and women. Is there a difference? Should men and women diet the same? Listen and find out! The episode breakdown: 1:00 - Tarryn’s frustrations with dieting 2:21 – Hormone profile between men and women 2:45 – Mistakes women make with dieting 3:57- What Gillis noticed with Tarryn dieting over the years and her progress 4:38 – Tarryn’s past data w/fat loss 5:15- Food increase = progress: Finding that balance between being fed and a deficit 6:13- What causes progress to stop 6:27- Tarryn’s mindset w/training when on a deficit 6:50 -Gillis burst Tarryn’s “outlier mindset” with the facts w/training 9:25- Biggest mistakes women make w/dieting 10:11- Metabolic adaptations w/dieting and being addressed logically 11:30 – Periodizing nutrition based upon women’s monthly cycles 12:19- When the scale doesn’t move, it DOESN’T = Metabolic adaptations 12:46 – True metabolic adaptations that occur over time 14:00 – Women and psychological stress when dieting 14:53 – Thyroid hormones when dieting & when it’s impacted 16:37- Fat loss = higher expectations causing higher stress 17:17 – Metabolic adaptations for men and women 17:55- Signs that you’re metabolically adapted 18:44- What tools that can help w/ metabolic adaptations 19:18- Refeeds – what are they? 20:43- Body type and how often to refeed based 21:35- Small adjustments goes a long way 22:50- Adherence and consistency 23:19- Over weight individuals and the psychological factor with refeeds 24:14- The number game messing w/people’s heads 25:18- How to set up calories for refeeds 25:49- Benefits pf refeeds and timeline 26:26 – Auto-regulating refeeds based upon progress 28:00 – Revisiting refeeds and individuals who are obese 29:25 – Refeeding for competitors for recovery 30:28- Breaking down how to refeed 31:26 – When refeeds cause a spike in weight DOESN’T =body fat gain 32:29- Increase in calories causing = staying the same weight or a drop 33:00- Refeeds= increase in carbs for leptin purposes 35:24- Difference between refeeds & diet breaks 36:50 – Benefits of diet breaks 37:54- Macro profile for a diet break 38:30- Scared of the diet break 40:19- Diet Breaking: Real life example 43:17- How to not hit a plateau 44:15- Fearing what you don’t understand w/increase in calories and decrease in training 45:31- When to implement a diet break 46:12- Timeline for ensuring you can diet break 48:10- Length of you work with a coach 51:00- Trusting your coach’s calls 52:34- Timeline for diet breaking 53:05- Women & diet breaking 53:17- Male diet breaking is important 53:50 -Diet breaking into a show 55:00- The Wrap Up Your hosts: Gillis Pellegrin & Tarryn Nettles, the owners of GT Nutrition Performance. Email: gtnutritionperformance@gmail.com Website: www.gtnutritionperformance.org Social Media - IG: Gillis Pellegrin - @gillis331 Tarryn Nettles - @tarryn_nettles Personal Contact: Gillis Pellegrin – gillis@gtnutritionperformance.org Tarryn Nettles – Tarryn@gtnutritionperformance.org

"My story starts off at 15 years old. I was at my lowest. I was extremely unhealthy, unconfident, 250lbs, pre-diabetic, and I had no knowledge of proper nutrition, or exercise. Growing up I struggled with obesity and body dysmorphia- I woke up everyday and was unhappy with what I saw in the mirror. I had to do something about it. Days turned into months, and months turned into years, and before I fell in love with pushing myself outside my comfort zone and challenging myself.. before I knew it I transformed from an unhealthy teenager to a competitive natural bodybuilder. I now pursue my passion of helping others with my experience and knowledge as a full time coach at Hawk Fit." ~ Ishak In this episode, Gillis & Tarryn interview Ishak of Hawk Fit. Ishak has a very unique back story that demonstrates true perseverance of pursuing passion regardless of the odds being against him. Topics covered: - Ishak's story and the challenges he faced - How Ishak developed his coaching business - What advice would Ishak give those who are trying to pursue online coaching as a career - Core Values of Hawk Fit & GT Nutrition Performance - The importance of individualizing client's programs - How to determine a 'scammer' vs legit coach - Education vs experience with online coaching - Nutrition Principles for Hawk Fit & GT Nutrition Performance - Following a diet protocol that is sustainable - Rebounding post diet or contest prep - The psychology of dieting Ishak's Contact Info: Facebook: https://www.facebook.com/HawkFitCoaching/?mc_cid=782bb79d22&mc_eid=a061b5d202 Instagram: https://instagram.com/ishak_ishak/ Transformation video: https://www.youtube.com/watch?v=VW7FPiJezUw&t=3s Youtube: https://www.youtube.com/ishakishakfitness Website: www.hawkfitcoaching.com Like this podcast or any of our other episodes? Let us know!

In this episode, Gillis & Tarryn provide you with other tools to track progress rather than the scale. When it comes to changing the physique, the scale shouldn't be a HUGE focal point or dictate your success. The scale is the number one reason why people give up on their fitness goals because they let that number either make or break them. Gillis and Tarryn cover the reasons why the scale fluctuates, some insight on how they track progress for not only themselves, but also their clients, and gives you that reassurance that just because the scale isn't moving and/or fluctuating, doesn't mean you're not making progress. Let this episode or our podcast as a whole? Let us know! Questions about this topic or any of the other topics we cover? Contact us! Contact info: Tarryn: tarryn@gtnutritionperformance.org Gillis: gillis@gtnutritionperformance.org Main Email: gtnutritionperformance@gmail.com For online coaching inquires: Website: www.gtnutritionperformance.org Social Media - IG: Gillis Pellegrin - @gillis331 Tarryn Nettles - @tarryn_nettles

As we continue on with The Path of Most Resistance series, in this episode, Gillis and Tarryn cover two topics: two types of people in this world - humble and loud and the victim's mentality. Gillis talks about how being too humble can hurt you, especially if you have a gift of knowledge or any other gift to share with the world. Tarryn shares her painful past and how she had to dropped the victim's mentality at a young age so it wouldn't ruin her adult life. Please be sure to leave us any comments about this series or any podcast episode on GT Radio. Connect with us: www.gtnutritionperformance.org Instagram - Gillis: @gillis331 Tarryn: @tarryn_nettles @GTNutritionperformance Email: gtnutritionperformance@gmail.com

In this podcast series, Gillis and Tarryn discuss going down the path of most resistance and not taking the easy way out. In this series, they will cover all topics from bodybuilding, mindset, fitness, and life. In episode one, we discuss dieting extremes and doing what you have to do to step on stage. Some people may disagree, however, bodybuilding is an extreme sport, and in order to show up as your absolute best, sometimes you have to go to extremes to bring out your best. If you have any questions or comments about this podcast or any of our others, please reach out to us, we'd love to hear from you! Contact - Email: gtnutritionperformance@gmail.com Website: www.gtnutritionperformance.org Social Media - IG: Gillis Pellegrin - @gillis331 Tarryn Nettles - @tarryn_nettles

In this episode, Gillis and Tarryn talk all things training : being able to apply your knowledge/education, training frequency, over-training, training splits, changing training up - debunkning "muscle confusion," how to monitor training, and so much more! Here's your podcast guide/topics: 1:17 - Education & application 2:11 - All the training myths that are out there 2:58 - Training frequency 4:30 - Experience with lifting and the newbie response 5:46 - Pesonal experience with coaching clients that made drastic changes with different training techniques 8:00 - Training splits: what's optimal? 10:00 - Training strong points 10:37 - Mind-muscle connetion: get comfortable with being uncomfortable 11:39 - Working the muscles we see vs what we don't 13:59 - How often to change your training program : debunking muscle confusion. 15:56 - Tarryn's rule of thumb with client training 17:30 - Gillis's rule of thumb with client training 20:29 - Home gyms and making changes to training 21:17 - Over-training myths 23:29 - The aches and pains do not mean injury while weight training 25:50 - Training in a fat loss vs not 27:25 - Losing strength in prep & your mindset 29:38 - The competitive mindset with lifting 30:35 - The take home about training 31:00 - Monitoring training & volume 33:00 - Defining training volume 33:35 - RPE's vs RIR's 36:15 - The wrap-up If you have any questions in regards to your current training or need advice, please reach out to us, we are here to help! Contact - Email: gtnutritionperformance@gmail.com Website: www.gtnutritionperformance.org Social Media - IG: Gillis Pellegrin - @gillis331 Tarryn Nettles - @tarryn_nettles

In this Episode, Gillis and Tarryn talk about all things contest prep and give some insight on their experience with their first shows, how much time should you spend in prep dieting, standards for males and females, when to pick a show as a athlete vs when to pick a show with a coach, along with providing you with show days tips and then some. See below for detail segments from this episode: 1:00 min Gillis's first prep experience 4:37 min Tarryn's first prep experience 8:56 min Length of time within a contest prep 13:30 min Weight loss is never linear 15:13 min Progress between males and females 16:45 min Female standards for stage look 18:03 min When to pick a show as a athlete 20:03 min Taking compliments from your regular gym goers 23:20 min Picking a show with a coach and trusting them 24:58 min Male show day tips 27:14 min Tanning 27:55 min Shaving ( Tarryn's ass shaving story) 29:55 min Female show day tips, starting with hair and make-up 32:10 min Nails 32:26 min Dixie Cups as your splash guard 33:43 min Misc. Tips 34:40 min Having enough food 35:20 min Researching shows and how it was ran the year before Contact information: - Website www.gtnutritionperformance.org - Email gtnutritionperformance@gmail.com - Instagram Coaching page : @gt_nutritionperformance Personal pages: Gillis - @gillis331 Tarryn - @tarryn_nettles - Facebook GT Nutrition Performance Thank you for tuning in & please feel free to leave up any feedback!

In this segment, Gillis and Tarryn talk about the "All-or-Nothing Mentality" when it comes to dieting, and why having this mindset will prevent you from achieving your goals. We compare two populations: general population and competitors. Segment 1: General population - The All-or-Nothing mindset will stop you from achieving your goals, and what to do when you have a "screw it" moment. Segment 2: Physique Competitors - In order to take your physique to extreme levels, you have to have the "all-or-nothing" mindset. Website: www.gtnutritionperformance.org Social Media: FB: GT Nutrition Performance IG: @gt_nutritionperformance @gillis331 @Tarryn_nettles Email: gtnutritionperformance@gmail.com Please help us spread the word about GT Radio by sharing our podcast on social media! Happy Listening! Gillis Pellegrin, MS Tarryn Nettles, MS

In this episode, Gillis and Tarryn talk about being authentic in all areas including business, life, and fitness, along with the challenges that come with being yourself while finding your tribe. Segment 1 : Being authentic in business & questioning yourself for being "different." Segment 2: Being authentic in life and finding your tribe that understands you and all your diversities. Segment 3: Being authentic in fitness and setting the tone for younger generations coming up. Please feel free to let us know your thoughts and follow us on our soical media platforms: Instagram - @gt_nutritionperformance Gillis: @gillis331 Tarryn: @tarryn_nettles FB: GT NutritionPerformance Online Coaching: www.gtnutritionperformance.org Email: gtnutritionperformance@gmail.com Thank you for listening, and we hope we provide value to your life & fitness journey! Gillis Pellegrin, MS Tarryn Nettles, MS

Part 2 of 2 : For our first two podcast episodes, we are covering our backgrounds and what got us into fitness. In this episode, Gillis is interviewing Tarryn. Tarryn talks about her background story, what got her into fitness, mindset, and competing goals for next year. Stay tuned for more episodes. After this segment, we will be getting into more science based topics that cover nutrition, training, bodybuilding, and even mindset/life experiences - information that can bring you value and help you along your fitness journey or life. Enjoy and thank you for tuning in! www.gtnutritionperformance.org Email: gtnutritionperformance@gmail.com IG: @gt_nutritionperformance @gillis331 @tarryn_nettles FB: GT Nutrition Performance

Part 1 of 2 : for our first two podcast episodes, we are covering our backgrounds and what got us into fitness. This first episode, Tarryn is interviewing Gillis. Stay tuned, more to come! www.gtnutritionperformance.org Email: gtnutritionperformance@gmail.com IG: @gt_nutritionperformance @gillis331 @tarryn_nettles FB: GT Nutrition Performance