Podcast appearances and mentions of georgie fear

Do you have to choose between physical health and body positivity? Georgie Fear, registered dietitian, reveals how the pursuit of MORE of what we want leads to the life we were aiming at all along. In this episode {originally aired as episode 215} we are sharing our personal experiences and:Does supporting body positivity mean we can't also care about our physical health? [hint: not for me!]Is achieving your "ideal weight" the secret to happiness? The relationship between weight loss and self-worthWhy do we struggle with the concept of giving ourselves more?What role does pleasure play in a healthy, balanced life?How does binge eating relate to stress and productivity, and what to do about it?Redefining self-worth beyond physical appearance and productivity.Can we enjoy more without doing more?

Lean Habits od Georgie Fear https://danweiss.eu/lean-habits/ Give Yourself More od Georgie Fear a K. Aleisha Fetters https://danweiss.eu/give-yourself-more/ Animal, vegetable, mircale od Barbara Kingsolver Nancy Clark's Sports Nutrition Guidebook https://danweiss.eu/sports-dietitain-nancy-clark/ Diet Cults od Matt Fitzgerald https://danweiss.eu/matt-fitzgerald-endurance-nutrition/ Swole Planet od Ryan D. Andrewsa https://danweiss.eu/ep-79/ Spomenutá štúdia o knihách PMID: 36174235 ++ Budem rád ak mi napíšeš cez ⁠Facebook. Stačí aj pozdraviť :) Ak sa ti podcast páči, bude sa ti páčiť aj emailový newsletter Zdravie, Energia, Výkon. Prihlásiť sa k odberu môžeš na cez formulár na stránke sk.danweiss.eu/newsletter https://sk.danweiss.eu/strategicka-konzultacia/

Do you eat "perfectly" Monday-Friday only to hit the weekend and feel like you've blown all of your progress? If so, you are not alone! Many of our clients have struggled to maintain consistency from weekdays to weekend eating. With varying schedules, home responsibilities, social events, more free time or boredom, it seems like weekends are a trap for overeating. Fear not! We are here to help. Join coaches Georgie Fear and Christina Jodoin as they discuss the secret sauce to weekend consistency and maintaining your goals without sacrificing your social life or fun. Tune into this episode for actionable strategies and real client examples so that you can be a confident eater, even on the weekends. Connect with Georgie and the Confident Eaters Coaches: WebsiteFacebookInstagramHave you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you want help to personalize how to create consistency from weekdays to weekends in your weight management journey and learn to become a confident, sensible eater with 1:1 shame-free personalized attention, sign up here.If you are someone who struggles with binge eating or emotional eating, be sure to check out Coach Georgie's other podcast Breaking Up With Binge Eating.

In this episode, coaches Georgie Fear, Ariel Faulkner, and Christina Jodoin discuss something that impacts the vast majority of our clients in some shape or form: Perfectionism. Health and fitness messaging can often portray that perfectionism is the standard, putting forth these images of unrealistic beauty standards, as well as achieving flawless nutrition and fitness.We are here to shed light on the good, the bad, and the ugly sides of perfectionism: how it can help you strive for excellence, how having perfectionistic standards of yourself can hold you back from making progress, and how striking a balance of flexibility and consistency is a more comfortable path forward. Discover actionable insights, practical strategies, and inspiring conversations that will empower you to break free from the self-criticism and flawless expectations you have been holding yourself to, and learn how to embrace the secret sauce of longterm success: unconditional love and acceptance. We will share personal stories and client examples, because we are human and have these same challenges at times! We can't wait for you to listen. Connect with Georgie and the Confident Eaters Coaches: WebsiteFacebookInstagramHave you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you want help to personalize overcoming perfectionism and become a confident, sensible eater with 1:1 shame-free personalized attention, sign up here.If you are someone who struggles with binge eating or emotional eating, be sure to check out Coach Georgie's other podcast Breaking Up With Binge Eating.

In this episode, coaches Georgie Fear and Ariel Faulkner discuss the topic of appetite. Specifically, how you can harness hunger for long term success as a confident eater. People relate to their appetite in a variety of different ways. Maybe you have ignored hunger for a long time, relying on calorie counting, tracking macros, or restrictive diet programs to manage your weight in the past. Maybe hunger has been uncomfortable for you, so you avoid it like the plague. Or maybe you feel like your appetite is out of control, and you feel lost. We are here to shed some light on the nuances at play when we start to tune into our natural appetite cues. What is the difference between physical hunger and psychological hunger? How do emotions, biology, and certain medications affect our hunger?We will share personal stories, client examples, how to personalize it for you, and which populations of folks may need to leverage hunger in a different way. Join us in this episode as we breakdown how to use hunger to your advantage, with simple steps you can start today to get reacquainted with the body's superpower. Connect with Georgie and the Confident Eaters Coaches: WebsiteFacebookInstagramHave you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you want help to personalize how to use hunger in your weight management journey, become a confident, sensible eater with 1:1 shame-free personalized attention, sign up here.If you are someone who struggles with binge eating or emotional eating, be sure to check out Coach Georgie's other podcast Breaking Up With Binge Eating.

In this episode, coaches Georgie Fear and Ariel Faulkner talk about one of the most commonly used (albeit insubstantial) tools to measure health and wellness: the scale. The scale can be used as a data point to track progress, but for many of us, it can cause lots of negative emotions and we find ourselves better off ditching it all together. Focusing solely on weight can be detrimental to your overall well-being and confidence. In a world obsessed with the number on the scale, we're here to show you a different path- one that empowers you to look beyond the digits and think through other factors that influence progress. Join us as we share personal stories of the scale and client examples of other ways to track progress.We want you to know that losing weight is the least of what we are capable of and the least important outcome in our health journey. Do you believe that? Give it a listen! Connect with Georgie and the Confident Eaters Coaches: WebsiteFacebookInstagramHave you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you want help to become a confident, sensible eater with 1:1 shame-free personalized attention, sign up here. If you are someone who struggles with binge eating or emotional eating, be sure to check out Coach Georgie's other podcast Breaking Up With Binge Eating.

In this episode, coaches Georgie Fear and Shannon Ballard talk about the common issue of food shame. Shame can result from others' comments on our food choices, as well as social messages that some foods are "naughty" while we really should "be good" at mealtimes. Internalized shame can make us feel depressed or guilty even when we are eating alone, which sharply limits food enjoyment and the ability to connect with people over shared meals.Join us as we talk about shaking off the shame for good. We'll cover actions you can take, phrases you can use with potentially food-shaming meal commenters, and tactics for improving your self-talk. Let's make more room in your life to enjoy what you're eating, wherever you are, and no matter what it is. Connect with Georgie and the Confident Eaters Coaches: WebsiteFacebookInstagramHave you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you want help to become a confident, sensible eater with 1:1 shame-free personalized attention, sign up here.  If you are someone who struggles with binge eating or emotional eating, be sure to check out Coach Georgie's other podcast Breaking Up With Binge Eating.

Many are familiar with certain forms of counselling — counselling on mental health, addictions, career, etc. But what about nutritional counselling? For this episode of the Fit Farmer podcast, host Gary Chambers is joined by registered dietician Georgie Fear to discuss the importance of eating properly, and what it can do to fuel your body... Read More

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In the latest episode of the Simply Fit Podcast, I have the pleasure of speaking with Georgie Fear Georgie is an author, registered dietician and a nutrition coach that specialises in disordered eating and weight loss. This conversation with Georgie was phenomenal. Many people are experiencing challenges with binge eating and emotional eating, the need for more awareness in this area is greater than ever. Georgie is an expert in this field and through her podcasts, books and coaching, she's leading the way on helping so many people overcome the challenges they are facing. In this conversation you can expect to learn: How much disorderly eating is caused by our psychological state vs food. What you can do to fill the void when you stop using food as a coping mechanism. And what Georgie believes is the long term solution to disordered eating on a global level along with so much more. Connect with Georgie: @georgiefear Email Georgie: georgiefear@gmail.com Connect with me on Instagram: @elliothasoon Let's work together: www.ehcoaching.co.uk Sign up to my weekly newsletter: https://bit.ly/EHCWeekly Please rate us 5* on Apple Podcasts and leave us a review if you're enjoying the podcast. Don't forget to subscribe too so that you don't miss any future episodes.

In this epic compilation episode, I share two episodes where I interview Georgie Fear and Jason Phillips, who both share their take on nutrition and the best methods for fat loss. Enjoy! WATCH THIS EPISODE HERE: youtu.be/SQNkJKJI3H8 Ironclad Body Training System Vol.2 Ebook Now Available here: www.theironcladbody.com/ Add me on Instagram - www.instagram.com/cuttheshitgetfitpodcast/ YouTube Channel - www.youtube.com/user/macank Add me on Facebook - www.facebook.com/rmatuszewski Online Coaching Application - goo.gl/forms/GEpgzfnCUIlhVTiG3

The world needs more Georgie Fears. A registered dietitian, endurance athlete, and author of books including the Racing Weight Cookbook and Give Yourself More, Georgie is everything that all too many nutrition experts and pseudo experts are not: reasonable, evenhanded, pragmatic, and openminded. Her takes on body image, cooking, building sustainable food habits, and other topics covered in this fast-paced conversation are unfailingly smart, refreshing, and actionable. Whether you're looking to improve your body composition, have more energy, or just make healthy eating easier, this episode will take you one step closer to your goal.Please note that in this episode we discuss eating disorders. If you are suffering and need help, please contact NEDA at 800-931-2237 or find more information at https://www.nationaleatingdisorders.org/help-support/contact-helplineMentioned in This Episode:Georgie Fear: http://georgiefear.com/ Georgie's Twitter : @georgiefearRDGeorgie's Instagram: @georgiefearGeorgie's Facebook: https://www.facebook.com/georgie.fearConnect With Us:@hannadoesfitness@fitzgerald.matt@8020enduranceOffers:InsideTracker | Get 25% off the entire InsideTracker store at insidetracker.com/eightytwentyInsideTracker Reach your performance goals and live a longer, healthier life80/20 Endurance Science-based training for athletes serious about optimizing performance

In episode 472 of The Half Size Me™ Show, Heather talks with Georgie Fear about why diet culture robs us of our ability to make choices and how to give yourself more why we suffer from same trip ups  how to reduce sugar and alcohol  why kind people don't know how to take time for fun  what is a realistic way of looking at results  and more! Do you want to get support and connection at a price you can afford? Then check out the Half Size Me Community here: https://halfsizeme.com/join About Half Size Me The Half Size Me™ Show is a weekly podcast. It will inspire and motivate you no matter where you are in your weight loss journey. Whether you're just getting started losing weight or having worked on your health and wellness for years, this show is for you! The Half Size Me Show is hosted by Heather Robertson, who lost 170 pounds over a period of about 5 years. Heather did it by learning new eating habits, getting regular exercise, and changing her mindset. On her popular weekly podcast, The Half Size Me Show, Heather shares her own lessons and struggles with you, and she shows you how to handle the real challenge of any weight loss journey... weight maintenance. Be sure to subscribe to The Half Size Me Show and join Heather every week as she shares information, inspiration, coaching, and conversations with REAL people who've learned weight loss isn't only about losing pounds, it's about finding yourself. Disclaimer: Heather is not a doctor, nurse, or certified health professional. What worked for her or her guests may not work for you. Please talk with your doctor, dietician, or other certified health professionals when seeking advice about your own weight loss or weight maintenance plan. All information included in The Half Size Me™ Podcast and on HalfSizeMe.com is for informational and inspirational purposes only. For additional disclaimer information, please visit HalfSizeMe.com. To contact Heather about the show, please click here to use the contact form.

Are pursuing better movement and better physiology mutually exclusive? There appears to be a divide between performance and health. Many argue that you cannot get bigger, stronger, faster, while still moving like boss. Others fear pushing heavy weight, relegating their program to mostly ground-based breathing resets. But does it have to be this way? That's the question that Michelle Boland, Tim Richardt, Francis Hoare, and I wrestle with, proving several examples of how this dichotomy is more often than not FALSE! In this podcast, you'll learn: How Francis was able to put on 11 pounds in one year and have better range of motion throughout his body The false dichotomy between performance and health How to increase movement in those who already have lots of muscle mass, but seek to move better and have less pain How the general population can increase fitness, muscle growth, and movement all at once Getting a training effect to those who are in pain Key Performance Indicators (KPIs) for moving well Are basic resets necessary to maintain movement options? How to balance expansive vs compressive activities Pairing respiration with training How to balance client's wants and needs The big rocks to maximizing movement options How to decide what your body composition should be Ready to move better, get stronger, and become an absolute savage? Look below to watch the interview, listen to the podcast, get the show notes, and read the modified transcripts. Check the video here. Learn more about our guests More Train, Less Pain Podcast - A podcast specifically designed around engineering the adaptable athlete. Michelle Boland Michelle is the owner of Michelle Boland Training which provides many services including, in-person 1:1 training sessions, coaching people remotely, writing training programs, and educational content for fellow trainers and fitness professionals who want to take complex training concepts and turn them into real outcomes for clients. Michelle has a bachelor's degree in Nutrition, a master's degree in Strength and Conditioning, and a doctorate in Exercise Physiology. Michelle was previously a strength and conditioning coach at a Division 1 institution and Director of Education at a private training facility. Instagram: dr.michelleboland Work with Michelle: https://michelle-boland-training.mykajabi.com/Work_With_Me Tim Richardt Tim Richardt is a Doctor of Physical Therapy, Strength and Conditioning Coach, and Owner of Richardt Performance and Rehabilitation located in Denver, CO. He specializes in the treatment and preparation of humans that like to run, lift, or play in the mountains. He currently offers personal training, physical therapy, and professional mentorship services.   His website Instagram: @Tim_Richardt_dpt Francs Hoare Francis Hoare is a Performance Coach and the Member Experience Director at Elevate Sports Performance & Healthcare in Las Vegas. He has helped hundreds of people of all ages and abilities improve their health, lives,l and athletic performance. Hitting the path to your goals efficiently requires being specific. Francis excels at creating programs tailored to your needs and goals. If you need someone to hold you accountable with high energy, Francis is one of the best in our industry. His motivational tactics ensure you both get challenged and succeed. When Francis is not coaching, he spends his time with his wife and two daughters, in the mountains or devouring a pint of Ben & Jerry's.   Instagram: @FrancisHoare and @ElevateSPH Show notes Here are links to things mentioned in the interview: Here is Francis' before and after pic [caption id="attachment_13492" align="aligncenter" width="500"] More gains AND better movement? Sold![/caption] Ben House - A master of science and training Mike Israetel - A bodybuilder with a unique approach to getting hyooge! Costa Rica Underground S&C 2018 Retreat Review -  This is what we reference on the bro retreat, where we discuss hypertrophy and more Peep the video below to see how my getting fat took away my squat: https://www.youtube.com/watch?v=UEZZEWyBN78 The drunken turtle is a great move to improve backside expansion: https://www.youtube.com/watch?v=yjmjUihXtrs Lucy Hendricks - An excellent coach who does a great job of pushing physiology while improving movement options. Bill Hartman - Daddy-O Pops, the godfather of many of the movement concepts we discuss. Georgie Fear - My nutrition coach, and a master of behavior change Modified Transcripts A hypertrophy and movement case study Zac Cupples: How can I get huge as all hell while still moving well? How can I preserve these two qualities? That's why I wanted to bring my boy Francis here. He is a very effective case study of how we were able to do merge these two goals. Here's his story: Francis Hoare:  The last six years, five or six years or so, been doing a lot of running, 35, 40 miles mostly, mostly trail running. I competed in Spartan races, couple 24-hour races in there as well just for fun. I would spend quite a bit of my vacation time, go into places like Yosemite or Glacier National Park and either getting a cabin and going into the parks and doing a lot of hiking and running or backpacking. Because of my exercise choices, I had a fair bit of strength, but more biased toward rock climbing, American Ninja Warrior type stuff, a few lifting sessions per week, and about 8-10 hours of running each week. The issue was this style of training led to my like calves constantly hurting, hips constantly hurting, stuff like that. I was getting burnt out from the running. I decided to take a break, then quarantine it. It was the perfect time to put on some weight! I just met Dr. Zac and instantly, the stuff that he was talking about just captivated me. This stuff was hard. It would torture you, yet at the same time I'd feel good afterwards. I had a pump and felt more mobile. That's where it started. Zac: We spent the first couple blocks testing you and trying a few different interventions just to see what would work. And then- Francis: There was a lot of learn by doing. Because we weren't working with clients during the quarantine, I was able to wrap my head around all this stuff that Zac was talking about. It helped me troubleshoot what areas to improve movement-wise. If there were times where Zac was giving me some high-level stuff, and it just wasn't connecting with me, so we could pull the ropes back and build from the ground up. It was super beneficial as a strength coach. Once our gym, our facility was able to open up, I had a whole new set of tools to work with my members with. Zac: After you built that foundation, you took the concepts and ran with it for yourself. With more of a hypertrophy-focus. Francis: This all started in April. So, I did not rush this process at all, which, which helped me immensely. I knew I wanted to put on weight but didn't have a specific number. I just wanted to feel better and move better. My first girl was learning the basics movement-wise; starting with squatting, tucking, etc. I paired all that with eating more. I was keeping things in the 8-12 rep range, and that's how the process started. Zac: Yeah. And so, I'd say, correct me if I'm wrong, we probably spent a couple months building the movement foundation, and then you just kind of made it more hypertrophy volumes and and intensities for the last four or five months. Francis: No, I think I'm about eight weeks in to, you know, what on paper would look more like a hypertrophy phase, I was able to put on some weight again, just by hitting reps of 8 to 12 and doing new stuff and not running. Zac: Always good. Always good to know. Francis: Late October we really buckled down. Holidays are coming out and I'm going to eat a lot. So, let me take that guilt away from eating a lot by going into an official hypertrophy phase and yeah, all we did was we picked up the movements that we liked, assess how progress was going, and kept it simple over a 4–5-week span. I kept the load down and switched to what I call the 2020 workout—two seconds on the eccentric, two seconds on the concentric, no pausing in between, always staying under tension, never going all the way down or all the way up. You do that for 10 reps, obviously the time should work out to 40 seconds, doing four sets in a row with little rest. I'd do that for my big lift, then do 10 reps of three accessory moves with 30 second's rest. Four more sets of that. So, I'm doing only one movement at a time, knocking out all the sets, then I move on to the next movement. It takes about 30 minutes, which is perfect for my busy work and life schedule. Zac: How much weight have you put on over the year? Francis: 11 pounds so, from 152 to 163. Zac: That's a pretty good change in a year! On my on my end, at least with the movement testing, we had some great changes movement-wise: Hip flexion improved from (left/right) 110 bilaterally to 125/140. Hip internal rotation improved from (left/right) 35/15 to 30/40. Which I'm cool with as it's more symmetrical. I think it was really cool to see because I think a lot of people see this false dichotomy between moving well and getting big. You can only gain muscle by using machines, back squatting, and deadlifting. Yet Francis didn't do a single back squat. Francis: I haven't squatted more than 100 pounds. Zac: But you're doing things well. You're getting tension where you need to get tension. You were able to pack on size without losing movement. In fact, across the board your table measures improved. There may be a path where movement and performance diverge, but not for the overwhelming majority of us. Most of us aren't the elite bodybuilder who is debating whether or not to start using gear. Pursuing hypertrophy and better movement is absolutely doable for the general population. How those with substantial muscle mass can improve movement options Michelle Boland: Why I wanted to jump in this conversation is I want to talk about tearing down vs building up. How do you deal with less loading. I struggle with this personally because of the deep held traditional beliefs and expectations of not only my role as a strength conditioning coach and the years I've spent training. This started with a same as a Francis. Quarantine hit, and I had to think about what my training needed to look like. Evaluate the good and bad. My body shape is closer to a female cross-country runner, I enjoy running, but I went big into the bilateral lifts. Consequently, I've probably kept 12-15 pounds of muscle mass on my frame, past the point of probably where my body wants to be. I shifted to running a bit more and working out from home during the quarantine. Because I didn't track too much, I dropped about 11-12 pounds pretty quickly, and probably all that was muscle mass. This led to feeling some fear of switching my training, but I recognized some mistakes that I've made. My question involves those who have a lot of muscle mass and are currently dealing with aches and pains. If you look at the long game, this may lead to major issues like joint replacements in the future. It's a difficult perspective, but many leaders in the field have been ex-powerlifters who've had a shift in perspective.  What are some strategies these people can employ? I'm sure some muscle mass will be lost in the process, but can they maintain some and move better? Zac: What does it take to grow muscles? The big hypertrophy keys are volume and mechanical tension. That's really it. Kudos to Ben House and Ryan L'Ecuyer for teaching me that. Not once did these two mention back squat or bench press being essential. Hell, even most elite bodybuilders are doing machine-based work. Volume and tension are the key, the modalities are likely irrelevant otherwise. Michelle: Yeah, 100%. Much of what we focus on is isolation exercise to alter position and shape change. One thing I definitely missed was something that Francis stated before, and that's tempos. I think that is a huge factor, especially with pairing movements, simply phases of movements with phases of respiration, the tempo, kind of prescription of exercises is, I think, something that would have maintained kind of gains in something that I'm trying to do now. Francis: And I think stacking helps target the muscles you want better. Squats for example. If you can shift to sandbags and still torch your quads and glutes without back tension, that's a win. Tim Richardt: Another thing that Francis mentioned with what you guys outlined earlier, which I thought was really interesting was just the skew towards higher rep ranges. People talk about getting big, getting strong. 5x5 doesn't quite produce as much of the volume and mechanical tension as the higher rep ranges do. Going after 10, 15, 20 rep maxes lets you maintain movement quality, maintain the stack, and get a lot more of a training stimulus with a lot less of those deleterious secondary consequences that we're trying to step around. Zac: If you don't consider body position, then your only option to create tension is heavy loads. When I was in Costa Rica, I was teaching some bigger dudes the way I coach squatting. Admittedly, I wasn't coaching the squat as well as I am now. I was overtucking and flexing, which led to some trepidation with them. Regardless, with very little weight, their quads were absolutely destroyed. The only other way that sensation could be recreated is through heavy weight. Conversely, we just don't have data to support it one way or another aside from anecdotes. Is the only reason that you got this tension is because it's a novel position that you're not normally in? Or is it we're actually targeting the quads more? That's just something I don't know or have an answer to. What I have seen is those who do a lot of hinge-based work (I consider a back squat along this line) lose movement options. I think to preserve health of the tissues and joints, probably worthwhile to throw in at least some type of stuff that contrasts that. Francis: Depending on the person, I don't think you need to go all one way. If buy-in is limited, then give them a couple breathing resets at the beginning, for their warm up, give them one or two movements to do throughout their set. And take it from there, especially if there's someone who refuses to give up something like deadlifting or back squatting. Try to offset that with their accessory work. Michelle: I think the best thing you can do is every coach needs a coach. My current coach is Eric Huddleston. He's done a great job putting programs together that feed into what I want to be doing and will do. I told him I'm not going to lie on the ground and do resets. Some clients will be that way. ] But he does an amazing, amazing job at creating exercises that just build those concepts in; using tempos paired with phases of respiration; almost like an active reset. With this, I've noticed muscles gains and better movement quality. And he only programs about six exercises per session. The false dichotomy between performance and health Tim: I just want to circle back to something Zac mentioned a couple minutes ago, we have two somewhat incomplete truths. On one hand, we have that being strong is absolutely badass and having some muscle and the ability to produce power is kind of the sign of a healthy human right? It's the strength training is good paradigm. And then there's a lot of people that just say, you know, strength training tightens up joints and muscles, and it leads to an achy, stiff human. And neither of those two statements is completely true nor completely false. It reminds of the interplay between bulking and cutting. For 99.99% of people, it's probably not a thing.  Most individuals tend to be so detrained that they don't need to worry about a specific bulking protocol or cutting protocol. You can do both with intelligent eating and intelligent training. And I think what you guys have outlined is sort of the intelligent eating, intelligent training approach to improving movement options and improving like muscle bulk strength power output concurrently, which is cool. Zac: Even this conversation to some degree is more focused on how coaches can get themselves as jacked as possible. For most of our clients, we are lucky to get them in the gym three times per week! Francis: You definitely have those less dedicated, but I also have people I've trained for years that I'm excited to implement some of this stuff. After the quarantine ended and our gym opened up, we started focusing on stacking; spending a few phases getting good at that. We built our initial phases on that, then were able to focus on more specific qualities. It's not necessarily the what? But the how? And why? And that's where you can get really deep in all this stuff. Tim: And Zac, I might respectfully disagree with the point that you made a couple minutes ago. I think that the people that come to see, you, Francis, Michelle, myself, they tend to be people that are either bad at exercise or just really beat up. If we take those people that have a limited movement option repertoire, and a lot of things are going to hurt, if we can get them a training effect while furthering their movement options, then they don't feel like they're bad at exercise anymore. As opposed to the typical gym where someone might be back squatting on the first day of their program, potentially experiencing pain associated with that.  That's not going to retain clients very effectively. So, I think this stuff really becomes paramount to ensuring a long-term positive client experience. Zac: I would agree with you. Back squats and similar moves have a much higher technical demand than say a goblet squat or a sandbag squat. Francis: You can hand someone a 50-pound sandbag on a ramp, and torch them. It makes your coaching job that much easier. Key performance indicators for better movement Tim: I think one big problem in our industry is not defining terms especially well, this is something that Doug Kechijian talks about all the time where we say things like we want to move well, we don't want to lose motion, but we don't really have a clear idea of what that means. Zac, Francis, what were some of the Key Performance Indicators (KPIs) that you tracked every few weeks as Francis was putting on muscle? And how would you recommend people approach that? Zac: Francis is so lucky because I can table test him on a fairly regular basis. The issue with Francis is many of the standing measures I normally recommend he was pretty good it. His toe touch and squat were full. But if you are limited in those moves, you can always pursue getting them better. They can also be a good gauge on if you are going in a good direction or not. Personally, if I get too fat, I lose my ability to squat and I got a really good video of that happening to me. In the video, I was 200 pounds. Fat as shit. It was a Herculean effort to squat below parallel, I just couldn't do it. But now that I'm leaner, I can squat fairly easily. The key KPI is you need to find stuff that you're limited in, and then just recheck that periodically to make sure that you still have that. That could be an Apley's Scratch test where you check shoulder internal and external rotation. If you get bigger and lose motion, that doesn't mean you need to stop pursuing hypertrophy. You just need to change something to restore some of that motion. It could be getting on the ground and doing a reset. Maybe it's re-evaluating your exercise selection. It's not a matter of maintaining certain movements at all times, but can you get into positions that you should be able to. For Francis in particular, we looked at hip and shoulder range of motion predominately. Francis: Trunk rotation was another thing we tracked. But I also didn't have the toe touch down pat. Zac: You didn't? Francis: No, not at first. But an exercise like drunken turtle cleaned most things up fast. It's easy as a coach to check range of motion, but don't be afraid to use your Coach's Eye too. It can be sometimes hard to describe or put KPIs to good movement, but you also kind of know when you see it. I think this better translates to stuff clients care about as well. Zac: Another example, Lucy Hendricks, she went through a phase where her clients were deadlifting a lot, and subsequently lost their ability to perform a loaded squat well. You could use that as a KPI for your clients. Basically, you have to find a movement that is on the cusp of your capabilities, and then you would just continue to recheck that. Tim, in your case, I think a toe touch is a really good move, because you are right on the edge of being able to get that. if you started severely losing that those gains, we might look at making small tweaks to your program to get that better. Pairing resets with heavy lifting Tim: Is there still a time in place for load it up, and then we'll reset it before you leave? Zac: For me, resets are basically regressed versions of positions that you are trying to get into. For example, Michelle is a good mover and well versed in the knowledge realm. She may be able to attain the positions she needs with loaded exercises. If you can stack and achieve a full squat position under load, I don't see a need to drill down to something less than that. Because you can attain the position that you need. But with the people we work with, they don't have that movement capability. So, we have to choose an activity that has more constraints to it, or get them on their back more, because they don't know how to get their bodies in the positions they need to. Francis: We do work with athletes too and sometimes they come to us on a much shorter timeline than we would want. We understand they have to perform. We can't put our vision ahead of them for that if they are close to in-season. Sometimes the priority is pain freedom. If we can get them out of pain, that can increase buy-in and allow us to do what we need them to do. For me, I didn't deadlift for three months. If you had asked me a year ago, what was my best lift? It would have been deadlift. Me stopping deadlifting was trusting my coach. We have to ask where does this person want to go? How quickly? What kind of trust can you build with them and take it from there. There's not necessarily a broad stroke answer there. It definitely needs to be individualized. Zac: it doesn't mean that a deadlift, back squat, and bench press are bad exercises. In fact, they're quite good if you are chasing force production. I'm currently working with an optometrist and in their field, they look at convergence and divergence. Convergence is really focusing in on a specific point, and then divergence would be looking further out. And it was interesting because she was talking about that, I saw a parallel in the movement realm. She noticed that people who are really good at converging have a tendency to sit with their knees together and be more perched and upright, which is, you know, extension, internal rotation, force production-based qualities. People who are better at diverging, looking further out and seeing large amount of space, sit more chill. Divergence is more expansion and external rotation. Vision drives many of our motor responses. When she's prescribing exercises, you can totally work on convergence-based activities. But these moves can be overdone, creating a loss of divergence in the process. I think the movement realm operates similarly. You can do back squat, and you can do deadlifts. And you can do these activities that drive more force production, more internal rotation, more compression, or whatever stuff you want to say. But if that's all that you focus on, you can potentially lose the other side of that equation. It doesn't seem to be the case where if you do a lot of stuff that is more expansion-based that you lose the ability to compress, because Francis can still deadlift a fair amount. We're tweaking some of your techniques, though. Programming improved movement options Tim: Would it be fair to say that if the goal is maintaining or improving movement options, your initial bias and program is going to be towards more squatting and counternutated-types of activities? Zac: Yeah. The only time I won't do that is if a client is pursuing a sport or thoroughly enjoys a bias towards force production For example, I have one guy right now who we're working through some shoulder pain with benching, but he wants to bench and back squat. Cool, you can keep doing that, I'll just tweak everything around that. Now if I have a situation where I have free rein with someone's program, they don't deadlift for the first couple blocks. The reason being is that most people have movement restrictions. My frame of mind is to first improve movement options as much as possible so their movement menu is larger. It seems like starting with a focus on front-loaded squatting, unilateral work, and considering ribcage structure helps with that. Tim: Branching off that topic. Something I've seen Michelle do a lot is pairing different phases of breathing with different phases of motion. Is that something that you've been utilizing with yourself and with clients recently? Michelle: Yeah, absolutely. That's something I've definitely been doing with my clients and also doing on my own training. It's made a dramatic impact in how I feel. I think the key with implementing is marketing appropriate expectations and linking these activities towards the client's goals and how it can benefit them. Zac: Could you expand upon that, Michelle? Michelle: It's not that we're doing it bad. We just have to indentify our ideal clientele, and make sure I provide a clear message on how I train and what people can expect from me. By doing that, the people who approach working with me have changed. I think I just got better at talking to people about reaching their goals, while also including maybe some other factors with that. Zac, I think you do probably one of the best jobs at that; talking to people who want performance gains but also addressing any nagging aches and pains. Being clear that training or lifting weights doesn't have to hurt. The mainstream fitness industry doesn't seem to think that way. Tim: I think, you know, I think it's really interesting because when I think when Zac and I first got into the field of physical therapy, what, six, seven years ago, there was still a pretty big bifurcation between strength coaches and therapists, there weren't a lot of therapists that were strength coaches or word trainers. I mean, one doesn't even come to mind. It's positive to see both of these fields merging together, and starting to view training and rehab as the same thing, just different points on the same exact continuum. We are less in silos. We don't worry about waiting until table tests are perfect before training, yet we also don't let people go back squat until their eyes bleed. I think everybody has a much better appreciation of what loaded activities might do to a person's range of motion, as well as what ranges a person might need in order to do the activities they want. Francis: We see a lot of people who had a coach or doctor say they can't do an activity. We rephrase that by saying we can help you get there. We may need to shelve it now and work on a few other things first, then go from there. Seeing the look of relief of rewarding. We are either here to help people enjoy their life better or perform better depending on what exactly they're after. For us at elevate, it's all about physical freedom, and not telling people no, but telling them Yes. Zac: if you can keep that end goal in mind and relate activities to that goal, then it's more likely that that person is going to be up to doing things that maybe aren't as sexy, like being on your back and doing breathing exercises, or not back squatting. Francis: Or just training more. I f we get you out of pain, your likelihood of training more goes through the roof, and then your likelihood of success of success goes through the roof. Zac: You can't hit volume and mechanical tension if you can't train. Michelle: Yeah, that's, that's a difficult one. If people aren't coming to see me, you know, they're probably not training. So, getting in people in the gym for training sessions, multiple times a week can be a big challenge with a lot of general population clients. I'll just talk about myself. if I go to a physical therapist, I have a certain expectation of what that session is going to be like, versus coming to see your strength conditioning coach, I personally get a lot of people who really hard workouts. There are different expectations in those realms. Zac: Francis does a really good job with classes and custom training of marrying those two things where you can give someone a really good training effect, while still helping them favorably movement-wise. Francis: Yeah, just if you communicate with them and check to make sure they're feeling the right things, you can make all this stuff incredibly taxing and difficult in the moment for sure. They might scoff at you because they're moving less weight than what they're used to, but wait to see how they feel with it. Conversely, if they come in and they're strong. Don't be so set in your ways that you don't give them heavier weight. But that's always our job's challenge; getting people to do the right things but be happy with what they're doing. You just have to be on top of it and have conversations with your clients. Explain the “why.” Though it can be hard in classes or small group sessions. The harder it can be explaining what's going on. If it's someone new, you might have to give him a call or text after the session. Finishers and conditioning sets at the end are always a good way to get them. A couple minutes on the assault bike does wonders. Michelle: I think that's a huge point. Clients remember what you sent them home with. Francis: It helps them walk out of your session with them feeling like they achieved something. Tim: It seems like the programming keys then include: Squats Unilateral activities Alternating activities Slower tempos The stack Are there any other major keys? Zac:  Ideally, with all of the tenants that Tim outlined so eloquently, you should be doing some type of breathing during specific components. Generally, that'll involve inhaling during the eccentric, and exhaling during the concentric. But you have to look at what you are specifically trying to make eccentric? What are you trying to make concentric? Suppose I'm doing a lat pulldown. Generally, we would exhale on the pull and inhale on the way up. Well, what if my predominant limitation is actually expansion on the opposite side? Well, I could totally inhale as I pull down to open that up. But for the overwhelming majority of people, that could be a little bit too into the weeds. I probably program that more with coaches than general population. For them, it's stack, full breath excursions during iso holds, then inhale on the eccentric, exhale on the concentric. But, Michelle, I'd be curious to hear how you're incorporating phases of respiration into some of the training stuff that that you're talking about? Michelle: You hit it on the head. I'm just making sure that people are going through phases of respiration that mimic their phases of movement. So, it's the eccentric concept that you just mentioned, and then have been messing around with a lot of inhaling the top position, holding my breath down, exhaling up, just kind of getting more into that and getting my clients used to it. So, adding more and more as I go and progressing with that stuff over time. Zac: How about yourself, Tim? Tim: I think that's a really interesting idea, Michelle. I so I guess the notion there would be that you're trying to create a bunch of expansion before you go into the range of motion that you're trying to load? Michelle: Yeah, I'll have to give my coach Eric credit for that. We do a lot of oscillating isometrics—dropping an object and going to the bottom catching it. And a lot of is inhaling on the top, holding my breath down, and then exhaling up and pausing at the bottom. So, I think it's finishing that yielding strategy. So, I'll definitely give him credit for introducing me to that. Tim: With my own training, I focus on getting full respiratory excursion through a range of motion. It seems most folks are just bracing and then like getting a little bit of airflow in whatever area we tend to be more hyper mobile at. So, slowing things down, which again, that tempo helps with and actually. Also focusing on global ribcage expansion with whatever you are doing. Zac: I think another thing that's vastly underutilized if you need to get extra volume, is machines and blood flow restriction training. Both are awesome ways to incorporate volume, especially if you get someone who has a low movement menu to choose from. This is especially true if you have someone post-op or morbidly obese. So, Tim, how are we going to get you huge? Tim: I think personally the passion lies in moving very quickly up mountains. So probably we're looking to keep me tiny yet powerful so that I can charge you up some tall stuff and hopefully not perish. Zac: That's reasonable. Well, that makes sense since you said that my 13,000-foot climb was nothing! Tim: And not to talk shit on your 13,000-foot climb. I think it's so complex man. Zac: Yeah, you totally talk shit. That's fine. Ask Francis, I'm probably one of the biggest shit talkers out there. Tim: Selfishly, I'm just trying to get you out to Colorado. Deciding on body composition goals Zac: When do you decide that you need to get bigger and when do you decide that you need to get leaner? I talked with my nutrition coach Georgie Fear. If you're not following her, you should, she's really intelligent. We got myself to a point where I'm fairly lean. And it's like, where do I go from here? And she had a really good point of does your body do all the things that you want it to do? Tim, in your case, if you're trying to climb mountains, do you need to put on more or less muscle mass to be able to do that and then just let the ascetics do what they need to do? I'd be curious to hear everyone's thoughts. Francis:  If I go back to running, I'll wonder how I'll feel about things body-wise. Michelle: Aesthetics really isn't my goal. It's more of how I feel and how I perform. I think it's just kind of what you're used to. You get used to certain body image looking at yourself. Since my frame is small, missing 11 pounds is a very noticeable difference. But I think that was because of my reduced fitness that happened over quarantine. I needed to get back on a training regimen. Surprisingly, I was still capable of moving a lot of weight. I think I just needed to build consistency. My bodyweight is back down to undergrad size, but I'm still capable of moving weight. But now, I can recover a lot faster compared to when I prioritized the barbell. Sum up Performance and health can be pursued simultaneously if you use volume, tension, and good exercise selection Intensity can help muscle-bound folks move better Pursue many expansive-based exercises to offset compressive-based exercises Emphasize stacking, single arms reaches, and more to preserve movement.

What if you stopped trying to subtract from your life and started adding to it? What if your priority wasn’t on shrinking portions, cutting carbs, or burning calories, but giving yourself MORE—more of what you need to thrive physically, mentally, and emotionally? That’s what episode 28 of The Positively Living Podcast is all about. You’ll learn to live more fully, love your body, and take up the space you deserve, mentally, emotionally, and physically.In this episode of The Positively Living Podcast, Georgie Fear and I are sharing the importance of prioritizing yourself along with others and actionable steps you can take right now to give yourself more in key areas of your life. Georgie Fear and I cover the following topics during this episode:How giving yourself MORE can honor your desire and need to lose weight but to do it in a non-diet wayWhere we tend to constantly focus on LESS and how that works against us The connections between binge eating and clutterThe six areas from Georgie’s book where we can give ourselves more--Body love, Movement, Emotions, Fueling, Pleasure, and RestThe key player in all of this is love. When you love someone, you want to do what’s best for them. When we give ourselves more and embrace more of who we are, that self-directed love can lead us to our goals.Thank you for listening! Be sure to tune in to all the episodes to receive tons of practical tips to create space for what really matters in your lifeIf you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me! And don’t forget to subscribe, rate, and review the podcast and tell me your key takeaways!CONNECT WITH GEORGIE FEAR:FacebookInstagramBuy the Book - Give Yourself MORENutrition LoftGeorgie Fear WebsiteCONNECT WITH LISA ZAWROTNY:FacebookInstagramResourcesJoin the MembershipWork with Lisa! LINKS MENTIONED IN THIS EPISODE:Funny “News” Source - The OnionThe Joy ListMusic by Ian and Jeff Zawrotny

The Dietitian Against Diets Podcast Episode 32 w/Georgie Fear There is a lot of psychology behind nutrition and why we feel food is the ONLY answer. This mindset will always keep us feeling trapped and limited. We chat about Goergie's book Give Yourself MORE shines light to our thinking of less is the answer. Instead, giving and knowing you deserve more is the the new pathway to living in abundance.

IT'S SEASON TWO, LADIES!  How exciting?! Today, I have a very special guest. Her name is Tiffany Rios, and she is a Registered Dietitian and Certified Diabetes Educator. In this episode she shares diet trends, the impact of social media and wellness and her own personal journey into wellness! You don't want to miss this! Tiffany can be reached via email: therootnutrition(at)gmail(dot)com Mentions:  Dr. Mark Hyman (YouTube channel, website) MyFitnessPal (for nutritional diary/tracking) Georgie Fear, RD's book "Give Yourself More" Stacy T. Sims, PhD's book "Roar: How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life"

Do you have to choose between physical health and body positivity? Is there space for both? Can you give yourself MORE instead of our constant focus on less? Expert Georgie Fear reveals how the pursuit of MORE of what we want leads to the life we were aiming at all along.   SHOW NOTES & LINKS: www.onairella.com/215 Follow Ella on Instagram for upcoming IGTV on Binge Eating. Get all the books mentioned today in Ella's Amazon shop. Love the show? Become a Patron or share your favorite episode on social. Tag #onairwithella so Ella can give you a virtual hug. xoxo      

Registered Dietian & behavioral health expert Georgie Fear’s new book Give Yourself More is a science backed plan to lose weight while giving yourself more instead of the usual steaming pile of less, less, less: less carbs, less pleasure, less choices. We dive into key concepts of the book including overcoming emotional eating.

After being on the podcast about 4 years ago (linked below) Georgie Fear, registered dietitian, certified sports nutritionists and author returns to talk about one of the most pressing issues known in the fitness world: binge eating. After working with tons of clients, she has a lot of valuable things to share on how we can effectively go about addressing this all-consuming issue. Time-Stamps: 5:28 - What's the most challengign 'lean habit' for people? 9:12 - Mindfulness and how it impacts how much we eat 12:00 - The message that losing weight is unhealthy 21:50 - Intro into binge eating - how did you became aware of this problem at first? 31:52 - Losing weight and fixing binge-eating at the same time? 38:59 - Why healing first before trying to get lean can be valuable for anyone 45:19 - Are there people who 'can't be helped'? 51:20 - Where can we found your work? Website/coaching: http://abelssd.com/ Facebook group: https://www.facebook.com/groups/sustainableselfdevelopment/ Insta: @SSD Abel Georgie's work: Website: http://georgiefear.com/ Books: http://georgiefear.com/books/ Give yourself more: https://www.amazon.com/gp/product/1624141129/ref=as_li_tl?ie=UTF8&tag=askgeo-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=1624141129&linkId=f02625d3af6d855740205cf417936fb8 Previous interview: https://www.youtube.com/watch?v=Tn5yIkInAf0

Today's episode is a comprehensive guide to training or all that you need to know. If you are new to fitness, I bet you have a lot of questions about training. There are also a lot of misconceptions about the best way to exercise, especially targeted on women. How to exercise, when to exercise, how much to exercise, do you need to do HIIT or any other training to reach your goals? How to find time to exercise. Maybe you already love to exercise and in that case you are probably asking how to take it to the next level. And what about training on empty stomach first thing in the morning? These are just some of the topics we discussed with K. Aleisha Fetters, MS, CSCS in today's episode. It takes a lot of time and effort to bring experts into the podcast so if you like the podcast, please rate it, share it with friends and family so together we can promote health and fitness that is so needed. I also have spots open for personal nutrition and fitness coaching, you can apply by emailing me to daniel@danweiss.eu --- K. Aleisha Fetters is also co-author of the book Give Yourself More, which I highly recommend to everybody. Get the Give Yourself More e-Book For many women, body goals are all about loss. In Give Yourself MORE, Georgie Fear and Aleisha Fetters will teach you how to flip that idea of “loss” into their joyous concept of “more.” Episode time stamps: 03:00 What is smart strength training? 04:40 We discussed why workout plans or meal plans are sub-optimal to working with a coach and advantages of working with a coach. 6:20 Typical problems people face with strength training. Mindset and your relationship with exercise. Equipment needed and starting to exercise. 14:30 How to find the right exercise for you. 17:00 I don't have time for an hour long workout, what should I do? Micro-workouts! 21:50 Microworkouts: Ideas how to exercise throughout the day and get a decent workout out of it. 25:30 How much success can a person achieve by moving more and implementing micro-workouts. Is it enough? 28:030 How to work out, if you workout a few times a week for health and looks. 32:00 Rest is needed for recovery and to make progress. But how to rest even if you love exercise?! 34:45 I give a tip how to increase your NEAT (non exercise activity) easily. It is why some people struggle to lose weight! 37:00 Calorie counting vs. intuitive eating 40:00 All about HIIT training. Pros and cons, fed and fasted, and is it really necessary?

Today I speak with Georgie Fear, the co-author of the book Give Yourself More: A science backed six-part plan for women to hit their weight-loss goals by defying diet culture. If you are a man, don't skip this episode because what we speak about applies to any gender. During our talk you will find out what the book is about and how the diet culture holds us back from achieving our weight-loss goals and what you can do about it. For many women, body goals are all about loss. In Give Yourself MORE, Georgie Fear and Aleisha Fetters will teach you how to flip that idea of “loss” into their joyous concept of “more.” If you like the podcast, please rate it, share it with friends and family. About Georgie Fear, RD CSSD: Helping people reach their goals and eat happily-ever-after is my life, and that means going against an entire industry. The diet industry thrives on millions of people waking up each day and feeling "not good enough". It sells you lies, promotes your appearance as your only worth, and it ensures it's own survival by setting you up to fail. It pretty much goes against every fiber of my being. I believe in honest sharing and scientific evidence. I value empowering people, and believe that love is the most powerful catalyst for change. (It's also sometimes the hardest tool in the box to find). I also believe that with practice, we can get better at anything we want to. Every day I'm practicing too, as well as coaching, eating, exploring and learning. I invite you to read along and share my journey. --- TIME STAMPS --- 00:02:00 What is the book about? 00:06:00 How we strive for LESS and why it actually makes us unable to reach our goals. 00:09:00 Six areas of our life 00:09:35 How we use exercise as a punishment and why it is ineffective 00:11:30 Do you exercise to eat? Our body needs energy just to survive, even if we don't exercise! 00:12:45 What if instead of reducing what or how often you eat, you added more nutrients! 00:14:00 How to strive for MORE 00:15:27 How changing the way you think (giving yourself MORE) and adding pleasure into your life leads to weight loss and better life. 00:20:05 I share how one of my clients embodies these principles and now is losing weight without even trying. 00:22:30 Exploring your emotions - Inability to name your emotions is connected with emotional eating. 00:27:40 Georgie about Give Yourself More support Facebook group --- PODCAST page https://danweiss.eu/give-yourself-more/ Follow @performanceoptimized on Instagram and feel free to message me and ask questions. For coaching inquiries, contact me via https://danweiss.eu/contact/ ---

Georgie Fear returns after some time away and three extremely popular episodes we've done together (#51, 81 and 121) and K. Aleisha Fetters returns with her (see episode #249) as they have recently released an awesome book they co-authored: "Give Yourself More". In this episode, we talk about why women have continued to be encouraged to be "less" as opposed to more and how that affects their diets, their self-image and the marketing messages they can be influenced by. The book itself is EXCELLENT and a highly recommended read. Download, subscribe, share with your friends and please take a moment to leave us an iTunes review.  To purchase your copy of the book and to find out more about Georgie and Aleisha:  www.giveyourselfmore.net www.facebook.com/georgiefearrd www.instagram.com/georgiefear www.facebook.com/kafetters www.instagram.com/kafetters To learn more about your host:  www.jasonleenaarts.com www.revfittherapy.com www.facebook.com/jason.leenaarts www.instagram.com/jasonleenaarts You can also like our Facebook page at:  www.facebook.com/revolutionaryou To purchase my new book, "A Revolution A Day": www.amzn.to/2R9Larx  

#68 - Georgie Fear has an excellent podcast. She is also a Registered Dietitian, sports nutrition specialist, author and athlete. She joins me this week to talk about healthy and unhealthy eating, her show and her writing. She is interesting and knowledgeable and makes what could be an uncomfortable subject engaging. All Georgie's contact information will be on the website at: www.martharunstheworld.com for comments, questions or any future show suggestions, please get in touch with me at martharunstheworld@gmail.com

TO FIND ADDITIONAL INFORMATION, VISIT: https://danweiss.eu/lean-habits/ GET YOUR OATMEAL GUIDE TO LEARN HOW TO PREPARE A DELICIOUS ATHLETIC BREAKFAST https://www.subscribepage.com/dwcoach Episode 13 of Daniel Weiss Podcast that focuses on health, nutrition and athletic performance. In this episode I speak with Georgie Fear RD, CSSD, who eagerly shares with me secrets about weight-loss. We dive into the habits that anyone can develop to get and stay lean and we will also look into disordered eating behaviors, Intermittent Fasting, carbs, what works and what does not, how to treat yourself without it being damaging to your goals… 00:03:13 Intro 00:07:45 How Georgies bad relationship with herself lead her to nutrition 00:16:33 Lean Habits 00:21:59 Core habits 00:23:00 Strategies for eating Meal frequency Intermittent Fasting 00:28:50 Intuitive eating Four physical cues for satiety How different macronutrients effect your hunger Practical implications for managing your hunger 00:41:15 Intuitive eating and principles for general population vs athletes How hunger works in relation to different activity levels Should you refill all the calories you burnt during your long run / long ride right away even if you are not hungry? 00:48:28 The benefits of eating carbohydrates for health and performance Performance benefits of carbohydrates; Role of carbohydrates in recovery; 00:55:00 Lean habits to stay lean year round! Are cookies little evil monsters? How to keep treats sweet or salty in your diet and succeed to stay lean. “Skip the stuff that is not that amazing!” 01:08:00 Georgies favorite food / cuisine You can support me via Patreon account and get extra benefits https://www.patreon.com/bePatron?u=10306824

In this special episode, I compile the top 4 episodes of 2016! Georgie Fear, Tony Gentilcore, Josh Henkin, and Krista Scott-Dixon were the most popular and for good reason, their episodes were fire. IRONCLAD BODY TRAINING SYSTEM EBOOK PRESALE LIST: goo.gl/forms/I4DRxWVMgqE2epOF3 Add me on Facebook - www.facebook.com/rmatuszewski Online Coaching Application - goo.gl/forms/GEpgzfnCUIlhVTiG3

Episode 21 Listen in as Georgie & I discuss the 4 core habits that can help you lose weight.

Habits to Get and Stay Lean with Georgie Fear 3 Listen on your favorite platform Georgie Fear RD, CSSD Georgie Fear RD, CSSD is a registered dietitian and a certified sports dietitian who has been in the field of nutrition for over 15 years! She is passionate about nutrition and in her own words: "Helping people reach their goals and eat happily-ever-after... Yes, I run a nutrition coaching program, but my goal isn’t just for you to get lean (though that’s the plan), it’s for you to get and stay lean, sustainably, without exerting much effort. To do it with love and joy and a smile on your face." Georgie believes in honest sharing and scientific evidence. She runs the website One by one nutrition, which is dedicated to helping people to create a better relationship with food and create healthy habits. (And the habit based nutrition is also the topic of today's podcast) Georgie also authored and provided recipes for a few books, namely Lean habits, The Endurance diet and Racing weight cookbook by Matt Fitzgerald, who you can know from one of the previous podcast episodes.Georgies website Facebook Episode 13 of Daniel Weiss Podcast that focuses on health, nutrition and athletic performance. In this episode I speak with Georgie Fear RD, CSSD, who eagerly shares with me secrets about weight-loss. We dive into the habits that anyone can develop to get and stay lean and we will also look into disordered eating behaviors, Intermittent Fasting, carbs, what works and what does not, how to treat yourself without it being damaging to your goals... 00:03:13 Intro 00:07:45 How Georgies bad relationship with herself lead her to nutrition 00:16:33 Lean Habits 00:21:59 Core habits 00:23:00 Strategies for eating Meal frequency Intermittent Fasting 00:28:50 Intuitive eating Four physical cues for satiety How different macronutrients effect your hunger Practical implications for managing your hunger 00:41:15 Intuitive eating and principles for general population vs athletes How hunger works in relation to different activity levels Should you refill all the calories you burnt during your long run / long ride right away even if you are not hungry? 00:48:28 The benefits of eating carbohydrates for health and performance Performance benefits of carbohydrates; Role of carbohydrates in recovery; 00:55:00 Lean habits to stay lean year round! Are cookies little evil monsters? How to keep treats sweet or salty in your diet and succeed to stay lean. "Skip the stuff that is not that amazing!" 01:08:00 Georgies favorite food / cuisine Related podcast episodes: Matt Fitzgerald Endurance nutrition, training and mindset Elisa Oras - eating disorders and intuitive eating Get The Edge With Tips on Mindsets, Nutrition, and Productivity .et_bloom .et_bloom_optin_16 .et_bloom_form_container .et_bloom_form_header { background-color: #c49d68 !important; } .et_bloom .et_bloom_optin_16 .et_bloom_form_content button { background-color: #c49d68 !important; } .et_bloom .et_bloom_optin_16 .et_bloom_form_content .et_bloom_fields i { color: #c49d68 !important; } .et_bloom .et_bloom_optin_16 .et_bloom_form_content .et_bloom_custom_field_radio i:before { background: #c49d68 !important; } .et_bloom .et_bloom_optin_16 .et_bloom_form_content button { background-color: #c49d68 !important; } .et_bloom .et_bloom_optin_16 .et_bloom_form_container h2, .et_bloom .et_bloom_optin_16 .et_bloom_form_container h2 span, .et_bloom .et_bloom_optin_16 .et_bloom_form_container h2 strong { font-family: "Op...

It's the first time I've assembled a guest list like this and we had a blast doing it! I welcome back the return of former guests: Georgie Fear, Roland Fisher, Josh Hillis, and Sarah Campbell plus the debut of Maryclaire Brescia and Kara Beutel as the One By One Nutrition team tackles the topics with me this week. We answer some listener provided questions as well as dive into some client case studies and you get the One By One approach to diet success. To learn more about the great work this team is doing, visit www.onebyonenutrition.com To learn more about your host, visit www.jasonleenaarts.com www.revfittherapy.com and like our Facebook page at www.facebook.com/revolutionaryou Download, subscribe, share with your friends and please take a moment to leave us an iTunes review. 

In this episode, I interview Georgie for the second time and chat about what's new, binge eating, depression, mental health, and answer a bunch of Facebook questions! https://soundcloud.com/cuttheshitgetfitwithraf/episode-13-interview-with-georgie-fear for PART ONE!

Georgie Fear RD CSSD is the Chief Science Officer of One By One Nutrition. She is also a coach, a lover of helping people, and the author of Lean Habits For Lifelong Weight Loss: Mastering 4 Core Eating Behaviors to Stay Slim Forever. One By One Nutrition helps people achieve and maintain healthy weight, and […] The post Ep 29: The Essential Skills You Need To Stay Healthy And Lean With Georgie Fear appeared first on Strength Matters.

Metabolism is slowing down with age, and now we have hormonal disruption to deal, menopause often sees women gain weight and struggle to lose it as easily as they did before. Today we will talk about skills to help achieve weight loss and answer some frequently asked questions. Georgie is a registered dietiican and author of Lean Habits For Lifelong Weight Loss.

Georgie Fear is back after her phenomenal episode (#51) back in January of this year. This time we talk about tactics to get past the plateaus in weight loss, those areas I define as the "lulls" and Georgie discusses the importance of eating based on values. Her husband and CEO of One By One Nutrition, Roland Fisher also joins towards the end of the show to spread the news on their brand new, free DIY coaching course. Details can be found at www.onebyonenutrition/diy-coaching. To learn more about Georgie and Roland, check out the main site at www.onebyonenutrition.com and make sure you hop on Amazon (or your local bookseller) to purchase Georgie's excellent Lean Habits book. To learn more about your host, check out www.jasonleenaarts.com and like our Facebook page at www.facebook.com/revolutionaryou Download, subscribe, share with your friends and please take a moment to leave us an iTunes review. 

Georgie Fear and Roland Fisher join Kevin to talk about their latest thoughts on successful nutrition coaching, systems to help with common struggles, being the best coach possible and more! Precision Nutrition, is the industry gold standard for nutrition and coaching. Over 50,000 fitness professionals have taken their certifications (including myself) and they’ve personally coached 50,000+ clients who’ve collectively lost a million pounds. Consultants to companies like Apple and Nike — they’ve created something special for Fitcast listeners. You guys get access to a brand new report, where PN shares their secrets on the hottest current nutrition trends, for FREE at get.pn/fitcast. 

Welcome back faithful listeners. Are you ready to be scared? We're diving into fears this episode. Come for the superior lakes and stay for the inept Texas justice. You'll never kiss your cousin again without looking over your shoulder. And Katie remembers the grocery list. Enjoy! Intro music courtesy of Cantonement Jazz Band Title: Bessemer Source: http://blissblood.com/index_cantonement.html Licensed under Creative Commons: BY-NC-SA Attribution-NonCommercial-ShareAlike 2.0 https://creativecommons.org/licenses/by-nc-sa/2.0/ Exit music courtesy of Vernon LeNoir - https://vernonlenoir.wordpress.com/ Title: I Put A Spell On You Source: http://freemusicarchive.org/music/Vernon_Lenoir/Bataille_And_The_Bird/20_I_Put_A_Spell_On_You Licensed under Creative Commons: BY-NC-SA Attribution-NonCommercial-ShareAlike 3.0 Germany License https://creativecommons.org/licenses/by-nc-sa/3.0/de/

Georgie Fear is a registered dietitian and board certified sports nutrition specialist. An expert in appetite regulation and habit based nutrition, Georgie has been coaching clients for 12 years to adopt healthy behaviors and thoughts around food. Thousands of her clients around the world demonstrate the efficacy of her approach for lasting weight loss. Georgie's advice has been featured in Women's Health, Men's Health, Outside Magazine, Psychology Today, Prevention and ABC News. Her book Lean Habits For Lifelong Weight Loss was published in 2015, and she co-authored the bestselling Racing Weight Cookbook in 2014. You can find her monthly column in Strength Matters Magazine and at http://www.OneByOneNutrition.com. Georgie's Book: Lean Habits for Lifelong Weight Loss - https://www.amazon.com/Lean-Habits-Li... In this episode we breakdown: 1) The 16 CORE habits that everybody needs for healthy weight loss 2) Why counting calories may NOT be the best behavior to facilitate long-term weight loss (nor the most accurate) 3) How the STRESS of logging foods and counting calories could be sabotaging your goals 4) Why eating multiple small meals per day is WRONG for weight loss 5) Why 3-4 meals per day without snacking in between seems to be the magic number for most people 6) How to understand and embrace feelings of HUNGER as a necessary part of any effective weight loss plan 7) The role of emotions in eating and food choices 8) How to deal with guilt associated with food choices 9) White "treats" fit into the plan - or do they? 10) What a day of nutrition looks like for Georgie, the nutritionist 11) Should we be concerned about red meat intake? 12) How Georgie has to cope with her chronic back pain and how it's affected her training and nutritional lifestyle. Resources mentioned: 1) The Happiness Trap: https://www.amazon.com/Happiness-Trap... 2) The Reality Slap: https://www.amazon.com/Reality-Slap-F... 3) The Year of Living Danishly: https://www.amazon.com/Year-Living-Da... 4) Leap Year: https://www.amazon.com/Leap-Year-Hele... Connect with Georgie here: Website: http://www.OneByOneNutrition.com Facebook: https://www.facebook.com/onebyonenutr... Personal: http://www.georgiefear.com

"Motivation has to come from within. Nobody is going to convince someone to eat something that they don't even want to eat." - Georgie Fear       Join Our March Madness Challenge! We are going to start a new challenge in March to help everyone begin creating new skills! Maybe you need an extra push to help keep your New Year Intentions or want to make better choices. The main point of this challenge is to help each other build healthy skills to a point where it becomes a lifestyle. We'll begin on Sunday, March 5 and end on Saturday, April 1. Each week, we'll be focusing on a different area of health and wellness: Nutrition Fitness Mental Health Relationships Learn more and join this event by simply becoming a member in our closed Open Sky Fitness Facebook Group.   Start Your Own Personal Fitness Trainer Career! One of the members of our Open Sky Fitness Podcast group asked us to share some advice on how she could find potential clients to train. Here are our top tips on how to find clients and launch your personal fitness trainer career. Use your expertise to find clients that need your knowledge Know and target your demographic group Meet your target group half way Offer new clients a discount OR a trade of service Build your online network and community     "Build a network that can give you referrals and give your client referrals as well." - Rob and Devon Dionne   4 Methods to Create and Build Healthy Skills   "The process is the result. If you're constantly trying to skip head and get to the end result of your goal, you're missing the entire process. You gotta have a goal and then intentions that go along with it." - Rob Dionne   On this week on the Open Sky Fitness Podcast, Nutrition Coach, Writer, and Published Author, Georgie Fear of One By One Nutrition had a great conversation about how people can create and build healthy skills for life.  On this episode, she specifically shares 4 Methods that she consistently uses with clients: Eat 3-4 times a day without snacking and let yourself feel hungry 30-60 minutes before eating. How to deal with emotional eating impulses. Eat just enough food to be full, but not too full. Eating whole foods and avoiding an abundance of hyper-processed foods.   "The client that says, 'just tell me what to eat' is actually saying, 'I don't trust myself with making these decisions; I'm confused.' " - Georgie Fear on helping clients create meal plans.   "You can do a half-time when you eat. Different people will have different methods to doing this, but some will drink a couple of sips of water, put their fork down, or take a couple of breaths just to pause during their meal." - Georgie Fear on how we can teach ourselves the skill of eating just enough food so that we're full, but haven't over-eaten.    The One by One Nutrition Skills Training Map     CHECK OUT OUR BATCH COOKING SHOW! Each Saturday at 2pm PST you can join us for our batch cooking show! Last week we made chicken salad, chicken bone broth, and two different kinds of roasted almonds: spicy roasted and chile lime roasted almonds. These two dishes and 1 snack all in just 35 minutes! To watch and learn how to make these easy, healthy meals each Saturday, just join our Open Sky Fitness Podcast group. Why batch cooking? It’s a great way to prepare for the week by making nutritious, delicious meals in advance. In fact, this food should last you around 3-4 days!     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out!   Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now!   Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devo 3:00  Join our March Madness Challenge in the The Open Sky Fitness Podcast Group on Facebook 6:30  Tips on how to become a personal trainer and look for clients as well as how someone can find the perfect personal trainer for themselves. 1) Use your expertise to find clients that need your knowledge. 9:00   2) Know and target your demographic group 12:20  3) Meet your target group half way 15:40  4) Offer new clients a discount OR a trade of service 21:00  How to decide the price of your personal trainer services 22:30 5)  Build your online network and community   27:35  Introduction to Georgie Fear 28:30  How Georgie and her husband started 1 by 1 Nutrition 31:40 How Georgie created her career around health and fitness 36:00  Georgie's experience working with top athletes as well as average people who just want to lose some weight. 41:45  Early on in your career, did you take it on as a personal failure if your clients weren't seeing the results that they wanted? 43:40  What it's like for Georgie to work 1 on 1 with non-athletic, normal clients. 46:00  How we can build on healthy skills using Georgie's book, Lean Health 49:00  The 4 Core Habits according to Georgie 50:00 1) Eat 3-4 times a day without snacking 53:10  How can we control our compulsive eating?   56:00  2) How to deal with emotional eating impulses 1:00:00 We can share a lot of great information between personal trainers to help more people. 1:02:20  You shouldn't feel bad about being confused about food and nutrition 1:03:00  3) Eating just enough food to be full 1:05:00 Rob's love of eating buffalo wings and what he can do to help control himself 1:11:00  3) Learn how to eat just enough food to be full. 1:16:40  4) Eating whole foods and avoiding an abundance of hyper-processed foods. 1:25:20  How Georgie helps her clients track their skills 1:34:30  How to get in touch with Georgie 1:35:35  Closing comments with Rob and Devon 1:38:00  Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Join The Open Sky Fitness Podcast Group on Facebook Visit Georgie Fear's official website Go to One by One Nutrition for personailzed coaching from Georgie and her team Join Georgie's Lean Habits Communtity Facebook Group Read Lean Habits For Lifelong Weight Loss by Georgie Fear Start cooking with your copy of Racing Weight Cookbook: Lean, Light Recipes for Athletes (The Racing Weight Series) by Georgie Fear and Matt Fitzgerald CISSN Check out Fuel Up by Georgie Fear Discover more about the Strength Matters Magazine Learn more about our guest for next week's episode, Quentin Zerfaas, who is one of the creators of the Streaks app. Check out last week's podcast episode 134 with Christy Harrison: Make Peace With Food & Your Body Find out about healthy foods with OSF episode 102- Julie Daniluk: The Power of Anti-Inflammatory Foods Learn more about calories and healthy eating with OSF episode 123- Hot Topics: Gluten & Sugar Step up your cooking game with OSF episode 119- Convenient Foods and Meal Prep Hacks Get organized with the OSF episode 117- Kitchen Clean Out Hacks Change your ways with OSF episode 115- 5 Steps to Planning a Healthy Life Want learn the healthy way to add calories? Find out How To Gain Weight Fast with the OSF Episode 90 To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 135- How to Eat For Your Body Type! We hope you have gained more knowledge on how to be a healthier you!

Georgie Fear makes her Revolutionary You debut! She is the bestselling author of Lean Habits For Lifelong Weight Loss and the founder of One By One Nutrition. We both dive into our respective journeys with depression and how it led us into the fields we're in today. To connect with Georgie, check out www.facebook.com/georgie.fear and www.facebook.com/onebyonenutrition To learn more about your host, please visit www.jasonleenaarts.com Download, subscribe, share with your friends and please take a moment to leave us an iTunes review. 

After speaking with a client about this, I thought it was worth talking about as I hear it a lot.  Many of us spend our time and energy gaining and losing the same 10 or more pounds every year and every time it gets harder to lose the weight, and easier to put it back on. There are few risks here, not the least of which is extra strain on your heart and joints, but it's also emotional energy wasted because you're never getting past the same hamster wheel.  You also gain more loose skin as your body expands and contracts, not to mention the metabolic damage you're doing to yourself. So how does one actually get off the wheel of crazy? Ask yourself  - is what you're doing right now working for you?  If you're unhappy with your results, then probably not.  Then ask yourself - what is that trigger that makes me go downhill?  What is it that flips the switch from losing weight to gaining weight? Is it stress?  Lack of time? Support?  Motivation? The key thing you need to consider if you want to stop gaining and losing the same however many pounds, is to focus on adding habits to your life that are supportive and healthy and engrain them in your brain so that when you hit your trigger point next time, you won't be compelled to fall back on bad habits. What habits should you focus on?  These need to come from you, as only you know what you're ultimately willing to stick with.   Think small, like switching out sugar in your coffee for stevia, walking for 16 mins a day or taking stairs instead of elevators.  If you're open to workouts, build a home gym or start jogging a mile a day.  You have to start where you are and be reasonable with your incremental habit development. If you're looking at weight loss solutions, like shakes, gyms, coaches, personal training or meal prep services, make sure whatever you chose will help you develop healthy skills and habits.  Investing in your health and fitness is great, but there has to be a sustainable element to it or the minute you stop paying for whatever product or service your using, you'll revert back to your old ways again. If you're looking for help building new habits, I can help.  If you want a more immersive experience, I also recommend the  Precision Nutrition Coaching program.  If you need a more DIY approach, I recommend the book Lean Habits For Lifelong Weight Loss: Mastering 4 Core Eating Behaviors to Stay Slim Forever.   Georgie Fear (the book author) and I were both trained by Precision Nutrition that values behavior change over a specific diet protocol. Have you experienced this issue?  Tell me what your triggers are and how you've dealt with the weight loss/gain cycle? --- Send in a voice message: https://anchor.fm/caren-magill/message

In episode 21 of the Sustianable Self-Development Podcast, nutritional coach and author Georgie Fear is coming on to discuss her highly successful book, lean habits. Her approach promotes regulating your food intake and body composition by adopting healthy behaviors and learning to understand our body's signals. This is a slightly different approach than what is used for getting bodybuilders in insane conditioning, but make no mistake: you can get into really good shape by following this method; and, it's much less stressful to boost. I really enjoyed this discussion, Georgie put a unique spin on my ideas about nutritional counseling. Make sure to check out Georgie's work: http://georgiefear.com/ Lean Habits: https://www.amazon.com/Lean-Habits-Lifelong-Weight-Loss/dp/1624141129

In this episode I interview Georgie Fear author of Lean Habits. We go over the 4 core habits to long term weight loss success. Georgie puts it plain and simple what needs to be done to be happy when it comes to becoming healthy and seeing constant results.

Georgie Fear is back to talk about being uncomfortable while dieting, if strict diet rules are good or bad, the best habits for your nutrition, tracking progress, and much more!

Georgie Fear is back to talk about being uncomfortable while dieting, if strict diet rules are good or bad, the best habits for your nutrition, tracking progress, and much more!

Georgie Fear comes on the show to talk about her lean habits system, understanding hunger, building long lasting habits, meal frequency, and much more!

(#157) Georgie Fear, registered dietitian, professional nutrition coach, and author of Lean Habits, is the featured guest this week on the podcast. This is an intensive interview discussing Georgie’s passion and expertise: habit based nutrition. Before we immersed into the nutrition talk, we discussed her...

SHOW NOTES:  http://onairwithella.com/058-georgie-fear/ This is PART TWO of Episode 053 with Georgie Fear. In this call, I'm still working on Habit #1 and 2, and I'm still struggling!  

www.onairwithella.com Georgie Fear's 4 Core Eating Behaviors for Lifelong Leanness: Lean Habit #1 - Eat 3-4 meals a day (without snacking) Lean Habit #2 - Master Your Hunger Lean Habit #3 - Eat Just Enough Lean Habit #4 - Eat Mostly Whole Foods All resources mentioned can be found at:www.onairwithella.com

In this episode of Half Size Me, Heather talks to Georgie about why a meal plan may not help you long term what 4 core habits will help you start learning out your body how to handle life after the "honeymoon" phase of your weight loss plan ends and much more! You can learn more about Georgie here. Resources To support The Half Size Me Show, go here: http://halfsizeme.com/patron About Half Size Me The Half Size Me Show is a weekly podcast meant to inspire you and motivate you no matter where you are in your weight loss journey. If you're just getting started losing weight, or if you've started and stopped so many times you've lost count, this is the show for you! Hosted by Heather Robertson, who lost over 170 pounds by learning new eating habits, getting regular exercise, and, most importantly, changing her mindset. She shares her own lessons and struggles as well as how to handle to real challenge of any weight loss journey... weight maintenance. So, join Heather every week as she shares information, inspiration, and interviews with women who've learned weight loss isn't just about losing pounds, it's about finding yourself. Disclaimer: Heather is not a doctor, nurse, or certified health professional and what works for her or her guests may, or may not, work for you. So, please be sure to talk with your doctor, dietician, or other certified health professional when seeking advice about your own weight loss or weight maintenance plan. All information included in The Half Size Me Podcast and on HalfSizeMe.com is for informational and inspirational purposes only. For additional disclaimer information, please visit HalfSizeMe.com. To contact Heather about the show, please click here to use the contact form.

We’ve all had to endure challenging life events, and hopefully we came out stronger as a result. Today’s show kicks off STRONG Woman Series with registered dietitian and nutrition coach, Georgie Fear. She shares her trials and experiences with depression and anxiety, and reveals how fitness helped her. We also discuss other challenging life events that made Georgie a stronger, … Read more about this episode...

In this podcast I interview author and coach George Fear on how to get and stay lean using a habit-based approach as opposed to counting and tracking. GEORGIE'S WEBSITE: http://askgeorgie.com/ ORDER GEORGIE'S BOOK: http://amzn.to/1cAjWUe ARTICLES RELATED TO THIS VIDEO: Warning: You’re Making Life Harder by Not Using Mini-Habits: http://www.muscleforlife.com/mini-habits/ How I Use Calorie Cycling to Build Muscle and Stay Lean: http://www.muscleforlife.com/calorie-cycling/ The Definitive Guide to Leptin and Weight Loss: http://www.muscleforlife.com/leptin-and-weight-loss/ The Definitive Guide to Effective Meal Planning: http://www.muscleforlife.com/healthy-meal-planning-tips/ The Definitive Guide to Reverse Dieting: http://www.muscleforlife.com/reverse-diet/ The Definitive Guide to Why Low-Carb Dieting Sucks: http://www.muscleforlife.com/low-carb-diet/ Does Alcohol Consumption Affect Weight Loss and Muscle Growth? http://www.muscleforlife.com/does-alcohol-consumption-affect-weight-loss-and-muscle-growth/ Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter! Click here: https://www.muscleforlife.com/signup/

Calories count, but that doesn't mean you need to count them to lose fat. In fact, doing so can cause more problems than it solves. The key to any fat loss diet is making it sustainable and enjoyable, which calorie counting often isn't. Even if you enjoy counting calories and macronutrients, or are at least willing to do so, there might be easier ways to lose fat. Georgie Fear is going to tell you why calorie counting often doesn't work in the long-term, and how to lose fat using simpler, easier, funner methods.

Join Richard Diaz and Vanessa Runs as they chat with nutrition experts Matt Fitzgerald and Georgie Fear co-authors of the “Racing Weight Cookbook” learn to prepare delicious meals that help you lose weight and keep you lean while you train for your next race. Every endurance athlete or marathon runner knows that in order to get faster they must drop body fat.  Performance gains generally occur first through proper nutrition. Matt Fitzgerald's best-selling weight loss program for athletes “Racing Weight” incorporates a simple Diet Quality Score system that guides athletes to eat the best foods in the right amounts throughout the day. The Racing Weight Cookbook breaks recipes into three skill levels for inexperienced cooks, the recipe literate, and athlete foodies.