Tips, hacks and practical steps for diet, mindset, fitness, motivation, meal planning, meal prepping, habits, macro counting, weight loss, muscle gain, strength, exercise, self improvement & more. Finally break up with traditional, restrictive diets and weight loss programs and learn how to create a…
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
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!
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
Starting today, Tuesday July 12, you got 48hrs to fill a calling! I am only taking 30 women at a very special discounted price to help me create my new Macros for Moms Membership! Sign up to be a founding member >> https://www.momisthenewstrong.com/offers/5aBjiYpd/checkout Did you miss out? It's okay you can sign up for the waiting list for the official launch coming soon in August. www.momisthenewstrong.com/waitlist Got questions? Hit me up on Instragram www.instragram.com/momisthenewstrong or email jess@momisthenewstrong.com
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
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
Let's talk all things period and exercise! Today's episode I'll break down the basics of how your hormone fluctuations throughout the month impact your exercise and performance. Plus share my own struggles with my own menstrual cycle, how it impacts my workouts and how I work with my cycle and not against it. I reference information in this podcast from the following 2 books. In the Flo by Alisa Vitti Roar by Stacy T Sims I highly recommend checking out Stacy Sims for more great information on how to best adapt your exercise to your cycle. Join the waistlist for Macros for Moms Membership www.momisthenewstrong.com/waitlist Join the Macros for Moms FB Community www.facebook.com/groups/momisthenewstrongclub
Let's talk all things period and exercise! Today's episode I'll break down the basics of how your hormone fluctuations throughout the month impact your exercise and performance. Plus share my own struggles with my own menstrual cycle, how it impacts my workouts and how I work with my cycle and not against it. I reference information in this podcast from the following 2 books. In the Flo by Alisa Vitti Roar by Stacy T Sims I highly recommend checking out Stacy Sims for more great information on how to best adapt your exercise to your cycle. Join the waistlist for Macros for Moms Membership www.momisthenewstrong.com/waitlist Join the Macros for Moms FB Community www.facebook.com/groups/momisthenewstrongclub
One of the best ways to stay consistent is to create accountability for yourself... but not all forms of accountability work best for everyone. In today's episode learn what kinds of accountability is best for you based on your personality! Join the Official Waitlist for the Macros for Moms Membership www.momisthenewstrong.com/waitlist Join the FB community www.facebook.com/groups/momisthenewstrongclub Get my Macros Kickstart Course www.momisthenewstrong.com/kickstart
One of the best ways to stay consistent is to create accountability for yourself... but not all forms of accountability work best for everyone. In today's episode learn what kinds of accountability is best for you based on your personality! Join the Official Waitlist for the Macros for Moms Membership www.momisthenewstrong.com/waitlist Join the FB community www.facebook.com/groups/momisthenewstrongclub Get my Macros Kickstart Course www.momisthenewstrong.com/kickstart
Let's talk about what could be holding you back from being consistent on your body recomp journey. Remember the first step to change is awareness
Let's talk about what could be holding you back from being consistent on your body recomp journey. Remember the first step to change is awareness
I share my current meal planning routine and ones of the past, why I've changed it up and how you can start creating your own meal planning routine along with tips to keeping it simply, easy and effective. Macro Counting Kickstart Course >> www.momisthenewstrong.com/kickstart
I share my current meal planning routine and ones of the past, why I've changed it up and how you can start creating your own meal planning routine along with tips to keeping it simply, easy and effective. Macro Counting Kickstart Course >> www.momisthenewstrong.com/kickstart
In this episode I talk about 4 common struggles that happen when you decide to go through a fitness journey and my hope is by the end of this episode you realize that these struggles are just part of the journey and part of upleveling your results
In this episode I talk about 4 common struggles that happen when you decide to go through a fitness journey and my hope is by the end of this episode you realize that these struggles are just part of the journey and part of upleveling your results
In this episode I talk about 2 big issues I have with "clean eating" and how it's not a guarantee for body recomp. Macros Kickstart Course www.momisthenewstrong.com/kickstart Macros for Moms Facebook Group www.facebook.com/groups/momisthenewstrongclub
In this episode I talk about 2 big issues I have with "clean eating" and how it's not a guarantee for body recomp. Macros Kickstart Course www.momisthenewstrong.com/kickstart Macros for Moms Facebook Group www.facebook.com/groups/momisthenewstrongclub
In today's episode I'll explain the difference between weight loss vs body recomp (gaining muscle and losing fat) and how unfortunately many weight loss tactics are sabotaging your goals of body recomp (toning). Join the Macros for Moms Facebook Community www.facebook.com/groups/momisthenewstrongclub Ready to get started with Macro Counting? Get my Getting Started with Macros Mini Course to learn how to do your own custom macros >> www.momisthenewstrong.com/kickstart
In today's episode I'll explain the difference between weight loss vs body recomp (gaining muscle and losing fat) and how unfortunately many weight loss tactics are sabotaging your goals of body recomp (toning). Join the Macros for Moms Facebook Community www.facebook.com/groups/momisthenewstrongclub Ready to get started with Macro Counting? Get my Getting Started with Macros Mini Course to learn how to do your own custom macros >> www.momisthenewstrong.com/kickstart
Today's episode is for the woman that struggles with low carb diets, especially if you are not seeing or have stopped seeing the results you want while on low carb diets. Other episodes I recommend: #17 Carbs are Not Evil Get Started with Macro Counting with my Macro Counting Mini Course! Join the Macros for Moms Facebook Group
Today's episode is for the woman that struggles with low carb diets, especially if you are not seeing or have stopped seeing the results you want while on low carb diets. Other episodes I recommend: #17 Carbs are Not Evil Get Started with Macro Counting with my Macro Counting Mini Course! Join the Macros for Moms Facebook Group
In this episode I share 6 tips that will help you to track your macros better in My Fitness Pal. Plus help you figure out if you need the free or paid version of My Fitness Pal. Macro Counting Mini Course >> www.momisthenewstrong.com/kickstart Macros for Moms Facebook Group >> www.facebook.com/groups/momisthenewstrongclub
In this episode I share 6 tips that will help you to track your macros better in My Fitness Pal. Plus help you figure out if you need the free or paid version of My Fitness Pal. Macro Counting Mini Course >> www.momisthenewstrong.com/kickstart Macros for Moms Facebook Group >> www.facebook.com/groups/momisthenewstrongclub
Find an In Body Scan near you. https://inbodyusa.com/support/nearest-testing-location Macro Counting Kickstart Course >> www.momisthenewstrong.com/kickstart Macros for Moms Facebook Group >> www.facebook.com/groups/momisthenewstrongclub Are You Ready For a Macro Counting Lifestyle? 5 Simple Questions to Find Out >> www.momisthenewstrong.com/getstarted
Find an In Body Scan near you. https://inbodyusa.com/support/nearest-testing-location Macro Counting Kickstart Course >> www.momisthenewstrong.com/kickstart Macros for Moms Facebook Group >> www.facebook.com/groups/momisthenewstrongclub Are You Ready For a Macro Counting Lifestyle? 5 Simple Questions to Find Out >> www.momisthenewstrong.com/getstarted
If you want a macro calculator that will walk you through figuring out the right macros for you plus how to successfully kickstart a macro counting lifestyle as a mom, get my Macro Counting Kickstart Course >> www.momisthenewstrong.com/kickstart Join my Macros for Moms Facebook Group www.facebook.com/groups/momisthenewstrongclub
If you want a macro calculator that will walk you through figuring out the right macros for you plus how to successfully kickstart a macro counting lifestyle as a mom, get my Macro Counting Kickstart Course >> www.momisthenewstrong.com/kickstart Join my Macros for Moms Facebook Group www.facebook.com/groups/momisthenewstrongclub
The what why and how of Reverse Dieting. If you struggle to lose weight on a 1200 calorie diet or have plateaued it might be time to do a reverse diet to bring your metabolism back up to a healthy place to cut calories again for fat loss. In today's episode I explain the why what and hows of doing a reverse diet. My Macro Counting Kickstart Course! >> www.momisthenewstrong.com/kickstart #61: What is metabolism? 5 Myths Busted! Join the Macros for Moms Facebook Group! www.facebook.com/groups/momisthenewstrongclub
The what why and how of Reverse Dieting. If you struggle to lose weight on a 1200 calorie diet or have plateaued it might be time to do a reverse diet to bring your metabolism back up to a healthy place to cut calories again for fat loss. In today's episode I explain the why what and hows of doing a reverse diet. My Macro Counting Kickstart Course! >> www.momisthenewstrong.com/kickstart #61: What is metabolism? 5 Myths Busted! Join the Macros for Moms Facebook Group! www.facebook.com/groups/momisthenewstrongclub
The Macro Counting Kickstart Course >> www.momisthenewstrong.com/kickstart Are you Ready for Macro Counting? >> www.momisthenewstrong.com/getstarted Join the Macros for Moms Facebook Group >> www.facebook.com/groups/momisthenewstrongclub
The Macro Counting Kickstart Course >> www.momisthenewstrong.com/kickstart Are you Ready for Macro Counting? >> www.momisthenewstrong.com/getstarted Join the Macros for Moms Facebook Group >> www.facebook.com/groups/momisthenewstrongclub
I explain the three areas you need to focus on and what to do to start seeing muscle definition (toned). Join my Macros for Moms Facebook Community >> www.facebook.com/groups/momisthenewstrongclub Ready to see if Macro Counting is for you? Get my free guide www.momisthenewstrong.com/getstarted
I explain the three areas you need to focus on and what to do to start seeing muscle definition (toned). Join my Macros for Moms Facebook Community >> www.facebook.com/groups/momisthenewstrongclub Ready to see if Macro Counting is for you? Get my free guide www.momisthenewstrong.com/getstarted
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