Podcasts about question do

The 20th anniversary of 9/11 is coming up in a matter of days. Question: Do you feel any safer under Walter Biden than under President Trump? Rick takes your calls and gets your reactions... See omnystudio.com/listener for privacy information.

In this Episode: “Do or do not! There is no try!” – Yoda Action Steps: Excuse Eliminate Replace ARN Suggested Reading: The Compound Effect – Darren Hardy Full List of Recommended Books: https://www.achieveresultsnow.com/readers-are-leaders Question: Do you have a question you want answered in a future podcast? Go to AchieveResultsNow.com to submit. Connect with Us: Get access to some of the great resources that we use at: www.AchieveResultsNow.com/success-store www.AchieveResultsNow.com www.facebook.com/achieveresultsnow www.twitter.com/nowachieve Thank you for listening to the Achieve Results NOW! Podcast.  The podcast that gives you immediate actions you can take to start seeing life shifting results NOW!  

Question: Do you know the difference between our Black ancestors from the late 1800's up until the late 1960's- and the current Black People as of now? Answer: The difference is that Black people back then knew their lives were in danger at any given moment, and currently- Black people have forgotten, and now fall under the veil and illusion that they are as free as everyone. Which is why so many black men and women are shocked when reality sets in - about how they are treated differently. It is already quite difficult enough that as a person of color- one doesn't necessarily have to be doing anything but," breathing" to be harassed or murdered. But the sooner we come out of the matrix and come towards the light, that the same laws don't apply to all, and have a fine print underneath- is the sooner we can stop making decisions that expose us to further opposition. And spend more time making decisions that will steer us in a more productive direction. Website: thetruthwithtrinity.com

To watch this episode, please visit Rachel's YouTube channel. Listeners can find Brandon DaCruz at his/her website https://www.brandondacruzfit.com/, and on Instagram @brandondacruz_  Brandon DaCruz is an online nutrition and physique coach, sports nutritionist as well as the National sales manager of an internationally carried supplement brand. He's also a National Level NPC physique competitor and an internationally published fitness model who's written articles and filmed educational content for publications like Men's Fitness Magazine and Bodybuilding.com.  Brandon has spent the past 12 years working within the sports nutrition and fitness industries and has coached every type of client including Olympia Level professional men's physique competitors, college athletes, MMA fighters, CrossFit competitors, and lifestyle clients.  He believes in blending what's been proven in the research with his own anecdotal and first hand "in the trenches'' experience to improve body composition, optimize performance and enhance health in order to help his clients achieve their goals whether that be building muscle, losing body fat, increasing performance and/or optimizing health and longevity. This is what he refers to as his health-centric coaching model as he believes that improving one's health is the cornerstone to optimizing their physical goals.  In this episode, Rachel and Brandon chat all about the ins and out's of metabolic flexibility. They give tips on why a balanced diet is key for an individualized approach to optimizing fitness and nutrition goals, physique, and longevity.  Both Rachel and Brandon agree that diet protocols can be beneficial for periods of time but ultimately it comes down to pairing your nutrition and fitness with your overall lifestyle. “We don't want a fast metabolism, we want a flexible metabolism, we want a metabolism that's going to adapt to the inputs and stressors that you put upon it.” Brandon DaCruz Top Takeaways: Drawbacks of being metabolically IN-flexible Misconceptions when it comes to fasted cardio Signs and symptoms of being metabolically inflexible and how to test how metabolically  flexible your body is One of the key factors to increasing metabolic flexibility  Show Notes: [0:00] Rachel gives a brief background of returning guest Brandon DaCruz [1:00] Welcome back to MetFlex and Chill! Rachel welcomes guest Brandon DaCruz  [1:30] Episode 112: Energy Flux: The Missing Piece To Your Fitness Journey with Brandon DaCruz [1:30] Question: Do you want to give us a little bit of background on who you are and what you're up to? [3:00] “We have to fit your nutrition to match your lifestyle and your activity levels, not the other way around.” [3:30] Question: So why don't you tell me how you define Metflex, or how you define metabolic flexibility from your perspective? [4:30] “It's important to be able to use the right fuel at the right time in order to optimize any goal you have, especially when it comes to body composition and then health.” [6:30] Question: Can we chat about how fats and carbs are used as fuel sources for different activities? [11:00] A Low-Carbohydrate Ketogenic Diet Combined with 6-Weeks of Crossfit Training Improves Body Composition and Performance [12:30] Question: What's your take on CrossFit and being metabolically flexible? [15:30] “We don't want a fast metabolism, we want a flexible metabolism. We want a metabolism that's going to adapt to the inputs and stressors that you put upon it.” [17:00] Question: Can we chat about the drawbacks of being metabolically IN-flexible?  [17:30] Metabolic Syndrome  [24:30] Question: What are your thoughts on fasted cardio?  [26:00] Body composition changes associated with fasted versus non-fasted aerobic exercise [28:30] Question: What are some signs of being very metabolically IN-flexible? And then what would your approach be to help someone get more metabolically flexible? [33:30] Question: Can you chat about some of the interventions you use with your clients for their metabolic health? [43:30] Question: Is there anything that you've seen within your own practice with, gender differences as it relates to metabolic IN-flexibility? [48:00] Keto For Women Program [54:00] Question: How do you maintain metabolic flexibility within your own training and traveling?  [58:00] Episode 114: Protein Sparing Modified Fasts (PSMF) with Robert Sikes [1:06:00] “Principles are few, methods are many.” [1:06:30] You can check Brandon out at his website https://www.brandondacruzfit.com/, and on Instagram @brandondacruz_, Episode 112: Energy Flux: The Missing Piece To Your Fitness Journey with Brandon DaCruz  [1:07:30] Thanks for listening to another episode! If you're loving MetFlex and Chill and want to help grow the show, please head over to Itunes and leave a rating and review! How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the “Search” tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading “Ratings & Reviews”. and select “Write a Review.” Next, select the number of stars you'd like to leave. Please choose 5 stars! Using the text box which says “Title,” write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn't need to be much more than: “Love the show! Thanks!” or “Rachel provides wonderful content from a multitude of expert guests!” Once you're done select “Send” in the upper right-hand corner. --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master's Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor's Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).

In this Episode: What is holding you back? Most likely, it's you! What fears, uncertainties and doubts are running through your head? In this podcast we discuss the actions needed to overcome your FUDs. Action Steps: In your head? Worst case? Best case? ARN Suggested Reading: Full List of Recommended Books: https://www.achieveresultsnow.com/readers-are-leaders Question: Do you have a question you want answered in a future podcast? Go to AchieveResultsNow.com to submit. Connect with Us: Get access to some of the great resources that we use at: www.AchieveResultsNow.com/success-store www.AchieveResultsNow.com www.facebook.com/achieveresultsnow www.twitter.com/nowachieve Thank you for listening to the Achieve Results NOW! Podcast.  The podcast that gives you immediate actions you can take to start seeing life shifting results NOW!

To watch this episode, please visit Rachel's YouTube channel. Listeners can find Dr. Elly Michelle at her website http://www.drellymichelle.com/, and on Instagram @drellymichelle Dr. Elly Michelle is a licensed naturopathic doctor on a mission to redefine women's health. She is committed to transforming the way women relate to their bodies so they can heal their metabolisms, balance their hormones, and feel truly healthy, energized, and confident in their bodies. Dr. Elly teaches women how to create lifelong vitality and radiance through awakening their "inner cavewoman" and cultivating intimacy with their bodies. Her "Strong, Sexy & Feminine" system helps women heal their bodies through harnessing the therapeutic power of strength training, metabolically supportive eating, living in alignment with nature, and having plenty of orgasms. To learn more about Dr. Elly, follow her on Instagram @dr.ellymichelle or visit www.drellymichelle.com. In this episode, we talk about the consequences of chronic restriction, hormone imbalances, understanding birth control methods, balancing cortisol levels, how to cultivate intimacy with your body, and more! “Focus on foundations, always.” Dr. Elly Michelle Top Takeaways: One telltale sign of hormone imbalance in females   Hormonal vs. non-hormonal contraceptives  Elly's recommendations on herbs and supplements  Tips on how to lower your cortisol levels at night to help wind down The importance of energy input to detoxify the body  Show Notes: [0:30] Rachel gives a brief background of guest Dr. Elly Michelle [1:30] Welcome back to MetFlex and Chill! Rachel introduces guest, Dr. Elly Michelle, to the listeners  [2:00] Dr. Elly Michelle gives a brief background as a naturopathic doctor  [9:00] Question: Do you have any experience on your end with women coming to you who are chronically restricting? If so, how do you help them? [11:00] Question: What's a common nutritional issue that you see with many of your woman clients? [13:00] “You're not going to get results because you can't build if you aren't putting enough building blocks in. What are you going to build muscle from?” [15:30] Question: Can we chat about hormone testing and how to test to see if they are within a normal range? [16:30] The Dutch Test  [20:30] Question: Do you ever implement birth control with your clients based on each scenario or other factors going on? [25:30] Daysy Fertility Tracker [26:30] Question: Would the Daysy be a good option for non-cycling women? [27:00] Question: Can you chat about how you address women dealing with low libido?  [32:30] Question: Do you have any stress management tips or techniques? [34:30] Question: Are there any supplements or herbs or anything that you recommend to your clients or that you use? [34:30] “Focus on foundations, always.” [39:00] Magnesium  [43:00] Download your FREE Optimizing Sleep Checklist! [48:30] Seven markers of thyroid health [50:30] “Thyroid governs metabolism, thyroid is responsible for the pace at which your biochemical and physiological processes occur.” [56:00] Question: Can you tell the listeners about your personal eating & exercise routines? [1:04:30] Kabocha Dessert Bowl [1:06:00] Question: Anything exciting you're working on or want to share about? [1:08:00] Listeners can find Dr. Elly Michelle at her website http://www.drellymichelle.com/, and on Instagram @drellymichelle [1:09:30] Thanks for listening to another episode! If you're loving MetFlex and Chill and want to help grow the show, please head over to Itunes and leave a rating and review! How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the “Search” tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading “Ratings & Reviews”. and select “Write a Review.” Next, select the number of stars you'd like to leave. Please choose 5 stars! Using the text box which says “Title,” write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn't need to be much more than: “Love the show! Thanks!” or “Rachel provides wonderful content from a multitude of expert guests!” Once you're done select “Send” in the upper right-hand corner. --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master's Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor's Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).

In this Episode: We all have pockets of time during our day, if we look back, was mostly a waste. If this happens occasionally, it's not an issue. However, if this becomes habitual, it will lead to unproductivity and ultimately unfulfillment. In this episode we give you the tools to fix this. Action Steps: Clarity Review Schedule Referenced Podcast: ARN Podcast Ep. 265: Your Circles - https://www.achieveresultsnow.com/single-post/your-circles ARN Suggested Reading: Full List of Recommended Books: https://www.achieveresultsnow.com/readers-are-leaders Question: Do you have a question you want answered in a future podcast? Go to AchieveResultsNow.com to submit. Connect with Us: Get access to some of the great resources that we use at: www.AchieveResultsNow.com/success-store www.AchieveResultsNow.com www.facebook.com/achieveresultsnow www.twitter.com/nowachieve Thank you for listening to the Achieve Results NOW! Podcast.  The podcast that gives you immediate actions you can take to start seeing life shifting results NOW!

Question: Do you sell a deliverable or a result?

To watch this episode, please visit Rachel's YouTube channel. Listeners can find Ashleigh Vanhouten at http://ashleighvanhouten.com/, and on Instagram @themusclemaven. Ashleigh is an author, speaker, podcast host, health coach, and leading authority on understanding the nutrient density of animal protein: she's the author of one of the only nose-to-tail, organ-meat centric cookbooks in existence, called It Takes Guts. She is the host of the Muscle Maven Radio podcast—with more than 1.3 million downloads— where she interviews some of the leading minds in exercise and nutrition methodology and overall wellness. Ashleigh holds a master's degree in professional communications and a range of certifications including CrossFit Strongman Certification, CrossFit Olympic Lifting Certification, Primal Blueprint Coaching Certification,  Precision Nutrition Level 1 Certification, and a Certification in Applied Women's Physiology and Training. In her spare time, she is a former nationally ranked natural figure competitor, and has competed in powerlifting and CrossFit. She's working on her next animal protein-based cookbook – stay tuned In this episode, Rachel and Ashleigh chat about Ashleigh's journey through pregnancy, common misunderstandings around nutrition while pregnant, how to healthily handle physical and emotional changes, food aversions, and round one of The Muscle Science For Women Program updates and feedback! “I do think that sometimes, some aspects of aversions and cravings are because you are deficient in something and it's telling you that you gotta eat this stuff.” Ashleigh Van Houten Top Takeaways: How Ashleigh handled physical and emotional changes during pregnancy Ashleigh's two go-to “junk” foods during pregnancy  Misconceptions around pregnancy nutrition  Vitamin A toxicity during pregnancy Rachel and Ashleigh share their main takeaways from round one of The Muscle Science for Women Program Show Notes: [1:30] Welcome back to MetFlex and Chill! Today's repeat guest is Ashleigh VanHouten @themusclemaven  [2:00] For those who don't know Ashleigh~ She dives into her background briefly  [2:30] It Takes Guts [3:00] If you're interested in some previous episodes Ashleigh has been on check out: Episode 92: All About That Cardio with Ashleigh Vanhouten, Episode 60: Q&A: All About Building Muscle with Ashleigh Vanhouten, Episode 54: Strategies To Curb Emotional & Boredom Eating with Ashleigh Vanhouten, Episode 49: The Unpopular Truth About Building Muscle As A Woman + Organ Meat Chat with Ashleigh VanHouten, Episode 42: Fasting Q&A with Ashleigh VanHouten [4:30] A Special Baby Announcement! [10:30] Question: Is there one specific take away from the last 9 months of being pregnant that has surprised you? [13:30] Question: In terms of pregnancy nutrition, can you chat about your experience and what you prioritized that was out of the norm for you?  [23:30] Nature's Candy - Kabocha Squash [24:00] Question: Did you have any weird cravings during pregnancy? [25:00] “I do think that sometimes, some aspects of aversions and cravings are because you are deficient in something and it's telling you that you gotta eat this stuff.” Ashleigh Van Houten [30:00] Question: What are your thoughts on being “metabolically inflexible” going into pregnancy? [30:30] Mindset on nutrition and food going into pregnancy    [32:30] Importance of healthy mindset focus during pregnancy [33:30] Lily Nichols - Real Food For Pregnancy [38:30] Coffee during pregnancy  [44:00] Main lessons learned during the first round of The Muscle Science For Women Program [46:30] Question: ​​Do you have any takeaways that you saw from the nutrition component of the Muscle Science For Women program? [56:00] Two feedback tips from clients of the MSW program [58:30] www.metflexlife.com/msw  [58:30] New adventures? Next cookbook: Protein forward cookbook! Podcast: Muscle Maven Radio [59:30] It Takes Guts [1:00:00] You can check out more from Ashleigh on IG @themusclemaven --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master's Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor's Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).

In this Episode: Learning to focus on what you want, along with, what and whom is in front of you are essential life skills. We discuss tips and techniques that can dramatically raise your bar. Action Steps: Eyes Mind Posture ARN Suggested Reading: Full List of Recommended Books: https://www.achieveresultsnow.com/readers-are-leaders Question: Do you have a question you want answered in a future podcast? Go to AchieveResultsNow.com to submit. Connect with Us: Get access to some of the great resources that we use at: www.AchieveResultsNow.com/success-store www.AchieveResultsNow.com www.facebook.com/achieveresultsnow www.twitter.com/nowachieve Thank you for listening to the Achieve Results NOW! Podcast.  The podcast that gives you immediate actions you can take to start seeing life shifting results NOW!  

In this Episode: Do you want to improve your life? Improving your environment will certainly help. There are 3 specific areas that once your focus on and work to improve will take your life to another level. Take a listen to our latest podcast. Action Steps: Visual Auditory Physical Podcast Reference: ARN Podcast Ep. 267: The 3 ‘W's of Action- https://www.achieveresultsnow.com/single-post/the-3-w-s-of-action   ARN Podcast Ep. 065: Don't Set Goals Until…- https://www.achieveresultsnow.com/single-post/2018/01/22/arn-podcast-episode-065-dont-set-goals-until ARN Suggested Reading: Full List of Recommended Books: https://www.achieveresultsnow.com/readers-are-leaders Question: Do you have a question you want answered in a future podcast? Go to AchieveResultsNow.com to submit. Connect with Us: Get access to some of the great resources that we use at: www.AchieveResultsNow.com/success-store www.AchieveResultsNow.com www.facebook.com/achieveresultsnow www.twitter.com/nowachieve Thank you for listening to the Achieve Results NOW! Podcast.  The podcast that gives you immediate actions you can take to start seeing life shifting results NOW!  

In this Episode: Is your life going in the direction you want? Are you procrastinating on the important things in your life? It's about your lack of systems. We discuss of to set yourself up for success. Action Steps: What? Where? When? Podcast Reference: ARN Podcast Ep. 266: Motivation vs. Discipline- https://www.achieveresultsnow.com/single-post/motivation-vs-discipline ARN Podcast Ep. 233: The Gratitude Summit- https://www.achieveresultsnow.com/single-post/the-gratitude-summit ARN Podcast Ep. 173 & 174: The Darryl Sanford Interview- https://www.achieveresultsnow.com/single-post/2020/04/06/the-darryl-sanford-ii-interview-part-1 https://www.achieveresultsnow.com/single-post/2020/04/07/the-darryl-sanford-ii-interview-part-2   ARN Suggested Reading: Full List of Recommended Books: https://www.achieveresultsnow.com/readers-are-leaders Question: Do you have a question you want answered in a future podcast? Go to AchieveResultsNow.com to submit. Connect with Us: Get access to some of the great resources that we use at: www.AchieveResultsNow.com/success-store www.AchieveResultsNow.com www.facebook.com/achieveresultsnow www.twitter.com/nowachieve Thank you for listening to the Achieve Results NOW! Podcast.  The podcast that gives you immediate actions you can take to start seeing life shifting results NOW!

Question: Do you pitch any person who comes your way as long as you have a name and a number? Or do you cherry-pick your prey? After18 months of being in the high-ticket realm, I learned this new term that, apparently, has been around since forever—QUALIFIED LEADS—and found myself flabbergasted at the fact that I've never come across this term before. What does that mean? And why does it matter? If you think selling to just about anyone is the way to go, then take a pause and carefully consider if you're doing the right thing. Watch this 2-minute video now where I explain what it means and what my thoughts are about it! _________________________________________________________________ _________________________________________________________________Hey Matt here, and I've pretty much been a full-time sales pro for 12 years… but of course anyone can be in sales for ages - so, what's the big deal? Well picture me in my lane working my sales game year in and out… and in that process steadily developing a steady swathe of selling skills that today is a bit of a super-power. See, as these trusty skills grew - so did my commission along with it. I went from selling $50/week fitness memberships… to $5K training programs.... to $100K coaching packages... And these BIG ones, for some of the world's most influential coaches, like Ryan Serhant from ‘Million Dollar Listing' - and other heavy-hitters across different industries. By now you're probably wondering about my methods, Lol! The lowdown is they're a fusion of various selling models I've used over my career to now earn 7 figures a year purely from sales. And, the coolest thing about it? These tactics are 100% slime and sleaze-free, and my goal with this channel is to share them with you. So hey, I hope you enjoy the content enough to subscribe - AND - that in applying what you learn, get the flood of wins I want for you. Feel free to also check out my “Closing Code” training program (yup, I do that too.) It's a paltry $50/week (with 50% off week-1.) My mission is to give every salesperson out there access to world-class selling techniques so they can make great money, without having to sell a kidney to do so. ​ ➤ DOWNLOAD A LIVE SALES CALL HERE https://www.salessniper.net/prospect-call ​ ➤ Drone - Mavik Air 2 https://www.dji.com/au/mavic-air-2 ​ ➤ Vlogging camera - https://www.dji.com/au/pocket-2 ➤ Normal camera - Sony a6400 https://store.sony.com.au/ ​ ➤ Mics -http://en.rode.com ​ ​ - video mic pro ➤ Marketing and Podcast Editing - Valher Media https://www.valhermedia.com/ ​ ➤ ​Closing code membership - https://s.salessniper.net/theclosingcode44108226? ​ ➤ Closing Code FB group - https://www.facebook.com/groups/873954123107701 ​ ➤ Podcast - https://www.salessniper.net/podcast ​ ➤ FREE Sales Resources - https://www.salessniper.net/freeresouces ​ ➤ Facebook - https://www.facebook.com/TheSalesSniper #Sales #SalesSniper #JustTheTip #SalesTips #SalesAdvice See omnystudio.com/listener for privacy information.

To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/ Join Rachel's weekly newsletter: https://www.metflexlife.com/newsletter  In this episode, Rachel chats about what to focus on when you're trying to “shape” your body, why it may not be a good idea to endurance train and go into a bulk phase at the same time, benefits of peri-workout and pre-bedtime carb ups, simple pre-workout snacks, how to find quality pre-workout supplements, and more! “If you feel like you're constantly fighting sugar cravings, and that's the reason why you went to more of a low carb or keto approach. It's usually not the actual sugar cravings. For some people it is but for most people, it's more so the hyper-palatable foods that contain both high amounts of sugar and fat.” Rachel Gregory Today's Questions: I'm pear-shaped and store ALL fat on my lower body, what is the trick to even out muscle definition? What are your thoughts on training for a half marathon during a bulk? When is using moderate carbs better? Seems most popular for competitive bodybuilding. How do I transition from keto to low carb (how many carbs to add/time-frame/fighting sugar cravings)? Do you take a pre-workout? Top Takeaways: Strategies to implement to “even out" muscle definition and create a smaller waist  General signs and symptoms to look for when it might be time to add carbs back into your diet after keto Main factors to be aware of when buying pre-workout supplements  Specific ingredients and effective dosages to look for in  pre-workout supplements 5 focus points to address before adding a pre-workout to your regimen  Show Notes: [0:00] Welcome back to MetFlex and Chill! Today's episode is a Q&A answering a variety of different questions related to pre-workout supplements, combining endurance and strength training, carb-ups, shaping your physique, and more! [0:30] Rachel is doing a giveaway! One winner will be chosen from the Itunes reviews to receive a one-hour FREE consult call with her to ask any questions you have about your personal nutrition and training protocol. Thank you for all your love and support for MetFlex and Chill! [1:00] How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the “Search” tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading “Ratings & Reviews”. and select “Write a Review.” Next, select the number of stars you'd like to leave. Please choose 5 stars! Using the text box which says “Title,” write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn't need to be much more than: “Love the show! Thanks!” or “Rachel provides wonderful content from a multitude of expert guests!” Once you're done select “Send” in the upper right-hand corner. [2:00] Question: I'm pear-shaped and store ALL fat on my lower body, what is the trick to even out muscle definition? [3:00] Follow a training program that is structured and emphasizes a balance between upper and lower body [5:00] “Don't neglect the upper body, your shoulders/arms create that overall shape. Having broader, muscular shoulders actually make your waist look smaller.” Rachel Gregory [8:00] Question: What are your thoughts on training for a half marathon during a bulk? [09:00] “If you want to go into a building phase or bulk, the majority of your training energy should be going to weight training since that's what's ultimately going to drive muscle growth.” Rachel Gregory [12:30] Question: When is using moderate carbs better? Seems most popular for competitive bodybuilding [13:30] Common signs and symptoms to look for that might indicate its time to increase carb intake or implement carb-ups [20:00] If you want to strive for ultimate metabolic flexibility check out Rachel's MetFlex Life Course [21:30] How do I transition from keto to low carb (how many carbs to add/time frame/fighting sugar cravings)? [22:00] Keto For Women course [23:00] Pre and post-workout carb ups and pre-bedtime carb-up benefits [25:00] Two of Rachel's go-to night-time snacking ideas!  [27:30] If going from low carb-keto to adding in carbs… focus on these specific carbs  [28:30] Sugar cravings, processed foods, and hyper-palatable foods [31:00] Pair carbs with fat and protein and try to avoid “naked” carbs [34:00] If you're spinning your wheels transitioning from keto/low carb to a more balanced, MetFlex lifestyle, check out Rachel's Keto For Women program HERE! [35:00] Question: I do very strenuous morning hikes several times a week. What are good pre-workout food options? [35:30] Go-to quick morning snacks before workouts [39:30] Slower digesting carb… UCAN Super Starch  [40:00] Question: Do you take pre-workout? [40:30] Purity Coffee [42:00] Benefits of consuming salt or sodium pre-workout [43:00] Rachel's recommendation on what to look for in a pre-workout [46:30] Benefits of L citrulline [48:00] Benefits of Alpha GPC [49:30] Benefits of beta-alanine  [52:30] Legion Athletics Pre-Workout [52:30] Use the discount code “METFLEXLIFE” for 20% off your first purchase [54:00] If you want to have the best workout follow these 5 tips! [56:00] Thank you for all the love and support! If you would like to help support the show and leave a review here are the deets: How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the “Search” tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading “Ratings & Reviews”. and select “Write a Review.” Next, select the number of stars you'd like to leave. Please choose 5 stars! Using the text box which says “Title,” write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn't need to be much more than: “Love the show! Thanks!” or “Rachel provides wonderful content from a multitude of expert guests!” Once you're done select “Send” in the upper right-hand corner. THINGS MENTIONED IN THIS EPISODE: Check out Rachel's Keto For Women course MetFlex Life Course Legion Athletics Pre-Workout Apply for 1-on-1 coaching with Rachel Episode 41: Breaking The Addiction with Karen Thomson Episode 71: Lose Fat AND Build Muscle with Christopher Barakat Episode 44: Pre-Workout Supplements, BCAAs, Building Muscle With JUST Body Weight Exercises, SLEEP, & More! --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master's Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor's Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).

In this Episode: Which is more important for success? Motivation or discipline? The answer may surprise you. Take a listen to our latest episode. Action Steps: Inspired Systems ARN Suggested Reading: Full List of Recommended Books: https://www.achieveresultsnow.com/readers-are-leaders Question: Do you have a question you want answered in a future podcast? Go to AchieveResultsNow.com to submit. Connect with Us: Get access to some of the great resources that we use at: www.AchieveResultsNow.com/success-store www.AchieveResultsNow.com www.facebook.com/achieveresultsnow www.twitter.com/nowachieve Thank you for listening to the Achieve Results NOW! Podcast.  The podcast that gives you immediate actions you can take to start seeing life shifting results NOW!  

To watch this episode, please visit Rachel's YouTube channel. Listeners can find Paul Carter at his website http://www.lift-run-bang.com/, on Instagram @coachpaulcarter and @liftrunbang, and on Twitter @LiftRunBang. Paul Carter is a successful bodybuilder, powerlifter, fitness writer, and the founder of Lift-Run-Bang, a popular online coaching platform. Paul has spent almost 30 years of his life devoted to developing training and nutritional strategies that he has used to coach thousands of athletes. He has traveled across the world to speak and teach others how to use these methods to achieve their greatest fitness potential. Paul is the co-author of the Maximum Muscle Bible book and also an avid writer for T-Nation, Muscle and Fitness, Flex Magazine, and Bodybuilding.com. You can find Paul on Instagram @coachpaulcarter and @liftrunbang dropping knowledge bombs and providing practical, science-backed information to help you optimize your training and build your best physique. In this episode, we talk about hypertrophy training mistakes, Paul's advice around nutritional protocols, muscle tension vs. muscle sensation and how to spot the difference, prioritizing rest and recovery, and much more! “The more unstable a movement, the more degree of compensation can occur. This is not ideal for hypertrophy specific training.” - Paul Carter Top Takeaways: Top 5 hypertrophy training mistakes and how to avoid them Benefits of using machines for hypertrophy training How to properly train your glutes and lats Tension vs. sensation in your muscles and how to read the feedback your body is giving you during muscle contractions LISS vs. HIIT training - the truth about the “afterburn” effect Paul's recommendations for optimizing your recovery to increase overall results Today's Questions: In terms of nutritional ideology, what have been the most beneficial nutritional protocols over the years that you recommend to your clients? Do you incorporate any type of fasting into your regimen or with clients?  Can you give your perspective on fasting and muscle building in terms of maintaining muscle while fasting? Have you ever tried a PSMF approach? Can you debunk why machines can actually be beneficial and potentially optimal if hypertrophy and muscle building are your main goals? What are the top five biggest mistakes you see with hypertrophy training? How would you distinguish or explain to your clients the difference between mind-muscle connection versus sensation?  Thoughts on the maintenance volume research and how that plays out in practice for an advanced trainee. Research states that 1/3 to 1/9 of the volume it takes to gain is sufficient to maintain… but how low can you go and still maintain hypertrophy (assuming effort level is still high)? Do you think this is just a short-term maintenance volume (~3–12 weeks) or do you think we could maintain endlessly with such drastic decreases in volume? Can you debunk some of the myths around interval-style training versus moderate to low-intensity cardio? What's your favorite way to recover? Show Notes: [0:00] Welcome back to MetFlex and Chill! Today's special guest is Paul Carter @coachpaulcarter [0:30] Maximum Muscle Bible [1:00] Rachel introduces Paul Carter to the listeners [2:00] Paul gives a brief breakdown of how he started his journey in lifting, bodybuilding, and hypertrophy training  [5:00] Question: In terms of nutritional ideology, what have been the most beneficial nutritional protocols over the years that you recommend to your clients? [9:30] Question: Do you incorporate any type of fasting or anything like that? I know you have a carb cycling protocol that you put your clients through. [12:00] Question: Can you give your perspective on fasting and muscle building in terms of muscle building and maintaining muscle while fasting? [13:00] “As long as you're lifting hard if you just want to maintain your mass and you're fasting, you're fasting, as long as you're literally still resistance training, you're still giving your body a reason to retain that lean tissue.” Paul Carter [15:30] Question: Have you ever tried a PSMF approach? [17:00] Episode 114: Protein Sparing Modified Fasts (PSMF) with Robert Sikes [21:30] Question: Can you debunk why machines can actually be beneficial and potentially optimal if hypertrophy and muscle building are your main goals? [27:30] Question: What are the top five biggest mistakes you see with hypertrophy training? [28:30] “Picking movements that don't really fit their structure that well, that's another thing that people do consistently wrong.” Paul Carter [31:30] Misunderstanding between lifting heavy and training to failure and lifting effectively  [35:30] Question: How would you distinguish or explain to your clients the difference between mind-muscle connection versus sensation? [36:30] “People get very confused because they will say they feel something in a certain area without understanding from a functional anatomy standpoint what it is that they're actually feeling.” [38:00] What is neuromechanical matching? [47:00] Question from Bryan Boorstein: Thoughts on the maintenance volume research and how that plays out in practice for an advanced trainee. Research states that 1/3 to 1/9 of the volume it takes to gain is sufficient to maintain… but how low can you go and still maintain hypertrophy (assuming effort level is still high)? Do you think this is just a short-term maintenance volume (~3–12 weeks) or do you think we could maintain it endlessly with such drastic decreases in volume? [54:00] Overtraining and how you gain more by training 3-4-5 days versus 6 [55:30] “Fatigue will consistently suppress your fitness level.” Paul Carter [58:00] Question: Can you debunk some of the myths around interval-style training versus moderate to low-intensity cardio? [1:03:30] Question: What's your favorite way to recover? [1:07:00] Maximum Muscle Bible [1:09:00] If you want to check out Yoke Squad or Garage Gangsters check out Paul Carters link in bio on IG @coachpaulcarter [1:10:30] If you want to check Paul out on social media check out @coachpaulcarter and @liftrunbang [1:11:00] Thanks for listening to that episode with Paul Carter! I appreciate your time and if you want to check out more education and muscle building tips check out his IG @coachpaulcarter or @liftrunbang [1:11:00] If you're enjoying this podcast and the education Rachel is putting out for you all please help grow the show and leave a raving review for MetFlex on iTunes.  [1:11:30] How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the “Search” tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading “Ratings & Reviews”. and select “Write a Review.” Next, select the number of stars you'd like to leave. Please choose 5 stars! Using the text box which says “Title,” write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn't need to be much more than: “Love the show! Thanks!” or “Rachel provides wonderful content from a multitude of expert guests!” Once you're done select “Send” in the upper right-hand corner. --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master's Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor's Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).

In this Episode: Your circle of friends is going to influence your thinking, attitude and even your income. As a child, your circle is largely based on proximity, however, as adults, we should take inventory. The people you surround yourself with should be helping you and building you up. Learn what to do in our latest podcast. Action Steps: Eliminate Limit Expand ARN Suggested Reading: Full List of Recommended Books: https://www.achieveresultsnow.com/readers-are-leaders Question: Do you have a question you want answered in a future podcast? Go to AchieveResultsNow.com to submit. Connect with Us: Get access to some of the great resources that we use at: www.AchieveResultsNow.com/success-store www.AchieveResultsNow.com www.facebook.com/achieveresultsnow www.twitter.com/nowachieve Thank you for listening to the Achieve Results NOW! Podcast.  The podcast that gives you immediate actions you can take to start seeing life shifting results NOW!

Philippians 1.21-24 NLT 'For to me, living means living for Christ, and dying is even better. But if I live, I can do more fruitful work for Christ. So I really don't know which is better. I'm torn between two desires: I long to go and be with Christ, which would be far better for me. But for your sakes, it is better that I continue to live.' During the two years that I lived in India a number of people in our community died and I deeply appreciated the way in which their deaths were handled. Soon after the person passed away their body was prepared and laid out on a bed in the middle of the main room of the house. Visitors would then come and pay their respects, light candles around the body, and say prayers. This would continue until the body was taken in an open coffin to church for the funeral service. All so very different from the way in which our society handles death. When I returned to this country I deeply regretted the way in which we seems to be kept well away from death. In our verses today Paul talks about death in a way that would probably shock many people. He is totally open about the fact of death and he reflects on the varied benefits of being alive or dead. Paul's confidence in Christ shines through his words. He knows the Lord so well that he is absolutely convinced that death is the preferable option. For Paul, death was bound to be much better than life, because he would be set free from all those things that obstruct our relationship with Christ here on earth. But he realises that, for the moment, he has responsibilities here on earth and so he is content with staying alive for the time being. One of the greatest blessings of being a Christian is that we need have no fear of death. Earlier today I learnt that a friend of mine had died. He was 88 and had cancer. When I last visited him he shared with me how entirely peaceful he was at the idea of his death. What a wonderful blessing that is and it is one that we can all share as we place our life in God's hands. QUESTION: Do you share Paul's thoughts about death? PRAYER: Lord God, thank you that my relationship with you will not be brought to an end by death. Amen

In this Episode: We all procrastinate to some degree. This can lead to many missed opportunities; however, you have the power to take control and make the changes necessary for success. Learn the 3 steps to make things happen. Action Steps: Education Tools Fear ARN Suggested Reading: Full List of Recommended Books: https://www.achieveresultsnow.com/readers-are-leaders Question: Do you have a question you want answered in a future podcast? Go to AchieveResultsNow.com to submit. Connect with Us: Get access to some of the great resources that we use at: www.AchieveResultsNow.com/success-store www.AchieveResultsNow.com www.facebook.com/achieveresultsnow www.twitter.com/nowachieve Thank you for listening to the Achieve Results NOW! Podcast.  The podcast that gives you immediate actions you can take to start seeing life shifting results NOW!

Episode 30: Leaders Model Respect   1. Leaders Listen to Others We as leaders must remember that everyone on the team has talents that are unique. If you were to write down a list of all of your people and their unique talents, meaning the talents that they have that others do not, what would those be? QUESTION: Do you tap into that talent? A good leader uses the talents of those around her, and more than that, seeks the counsel of people that have the talents that they do not.  Go to those on your team who have unique talents and ask them for their council. This in practice, is an act of respect.  If you are not a good listener then you have no chance of being a good leader.   You need to be better at listening, asking questions, and listening for the message behind the message that your employees are conveying.   Asking questions to everybody on the team, at all levels, encourages employees who would otherwise keep their mouths shut, to tell you their good ideas. Asking questions also encourages people at all levels to raise important issues that you as the leader might not be aware of.  This gives you more opportunity to clarify what your goals and outcomes are, and allows you to keep people focused on the mission.   2. Leaders Give Credit to Others If you are not the kind of person who gives compliments to people, this one is going to be really important for you.  “If anything goes bad, I did it. If anything goes semi-good, we did it. If anything goes really good, then you did it. That's all it takes to get people to win football games for you.” Paul Bear Bryant REFLECTION QUESTIONS: When something goes bad, do you jump to the illogical conclusion that there is no way that you could have done something wrong?  When something goes semi-right, do you share in the victories and losses?  When things go right, do you do your best to give all of the credit to others?    3. Leaders Value Opposing Viewpoints If you do not welcome opposing viewpoints on your team, you are going to set yourself up for a very lonely road of leadership.   If you refuse to take the ideas of other people, they are soon going to stop giving you their ideas.  If you find yourself taking action on more of your ideas than the ideas of people on your team, you are probably not moving in the right direction. The reason why opposing viewpoints are so important is that it sparks discussion.   MO's Final Thoughts: Leadership really is about respect.  In fact, if you want to get a good understanding and a clear and concise understanding of how important it is, look no further than John Maxwell's 21 Irrefutable Laws of Leadership chapter 7… “The Law of Respect.”  When you start from the premise that you are going to both respect the people that you lead, and give them a reason to respect you, it creates something pretty cool.  Without respect, your team will fall apart.  People don't want to follow others that they do not respect. Practice respect, and it will raise your leadership lid.   Amazon Book Links: Team of Rivals, Doris Goodwin - https://amzn.to/39USxO6 The 21 Irrefutable Laws of Leadership, John Maxwell - https://amzn.to/2O4tr6Q   Special thanks to: –––––––––––––––––––––––––––––– Work it out by LiQWYD https://soundcloud.com/liqwyd  Creative Commons — Attribution 3.0 Unported — CC BY 3.0  Free Download / Stream: https://bit.ly/l_work-it-out Music promoted by Audio Library https://youtu.be/erSmdVocHO0 ––––––––––––––––––––––––––––––

In Q&A 2, I tackle patron questions about party tricks vs. useful exercises, training for long-term goals and what I am doing to train for Just Do It, how to prepare our bodies for tweaky moves, podcast behind-the-scenes secrets, my experience with feeling light vs. feeling strong, how I manage my weight after an eating disorder, favorite workouts for sport climbing, octopus wrestling, and much more.Become a Patron:  patreon.com/thenuggetclimbing Facebook Group:facebook.com/groups/thenuggetclimbingPrivate Q&As:thenuggetclimbing.com/coachingShow Notes:  http://thenuggetclimbing.com/episodes/qa-2Nuggets:00:00 – Introduction, Patreon, New Facebook Group, and Private Q&As05:18 – Scott's Question: Party tricks vs. useful exercises?11:05 – Brandon's Question: How are you training for ‘Just Do It'? 20:49 – Nolan's Question: Regarding JDI, which skills/strengths fall short for you, and which ones do you think are adequate? 23:56 – Nolan's Question: Can you build your sport climbing pyramid and bouldering pyramid at the same time?29:02 – Conner's Question: Is your current lifestyle (van, travel, podcast, etc.) financially sustainable? 31:11 – Jimmy's Question: Favorite workouts for transitioning from boulder to sport mode?34:40 – Liam's Question: How do we balance climbing or training in safe positions, with preparing our bodies for tweaky moves?37:20 – Alec's Question: What does the edit process look like for you?38:20 – Alec's Question: What do you talk about in your pre-show call?39:30 – Alec's Question: Do you have any insights into learning to climb fast?41:40 – Alec's Question: Do you have any proud ascents from Hueco?43:03 – Alec's Question: How do you do weight training on the road?43:54 – Alec's Question: Area's you'll plan on climbing in for the rest of the year?44:50 – Jeff's Question: How does the sensation of feeling light compare to feeling strong?49:30 – David's Question: How do you manage your weight, and how do you manage your thoughts linked to your eating disorder?53:54 – Emma's Question: How can I get better at climbing technique? Is it as simple as climbing more?58:00 – Emma's Question: What exercises beyond the hangboard are most useful for bouldering strength?1:00:12 – Casey's Question: Any supplements you take? 1:02:02 – Casey's Question: Tips for focusing before hard efforts on an onsight?1:03:38 – Casey's Question: Any thoughts on where you'd like to settle eventually?1:04:33 – Casey's Question: Any trashy TV you've been addicted to, or are you somehow immune?1:05:52 – Casey's Question: How much do you love watching good dancers on the internet?1:06:34 – Casey's Question: MAA match between 800 lb octopus and an 800 lb raccoon, who wins?1:07:27 – Casey's Question: What are you grateful for?

Philippians 1.1-2 NLT 'This letter is from Paul and Timothy, slaves of Christ Jesus. I am writing to all of God's holy people in Philippi who belong to Christ Jesus, including the church leaders and deacons.' The apostle Paul is absolutely clear that it is not what you know but who you know that really matters in life. And so he begins this warm and encouraging letter by focussing on Jesus. He is only writing to the church in Philippi because of his relationship with Jesus, and he identifies the fact that, as a community, they belong to Jesus. So far as Paul was concerned everything turns on knowing the Lord Jesus Christ personally. Paul describes his own relationship with Jesus as being that of a slave. Philippi was a busy Roman colony and there would have been huge numbers of slaves, probably about 20 per cent of the population. Everyone would have understood what Paul was saying. Slaves were owned by their master who totally controlled their lives to the extent that they didn't even possess their own bodies. They had no ancestors, no name, and could have no possessions. On the face of it that all sounds pretty grim, but Paul's discovery was that to be a slave of the best master of all, the Lord Jesus Christ, was the most joyful and liberated way of life. He was delighted to be entirely controlled by Christ's agenda. Paul first visited Philippi on his second missionary journey (Acts 16.11-40) and there he met Lydia who became the first Christian convert in Europe. Lydia opened her home to Paul and that's where the first church in the city was established. He describes the Christian community there as being God's holy people who belong to Christ Jesus. In effect he was affirming the fact that they were also the slaves of Christ. They had deliberately chosen to commit themselves to the Lord and to be a holy people. Every day we are all under pressure from many directions, just like the Philippians. And the same is true for us as it was for them – it's not what we know, but who we know that counts. Knowing Jesus as our Saviour and Lord is everything. QUESTION: Do you consider yourself to be a slave of Christ? PRAYER: Loving God, thank you for the freedom and joy that you give to those who commit themselves to you as Lord. Amen

In this Episode: Most people decide how happy they are going to be. The problem is most don't even realize it. They do not realize there are specific action you can take to develop the habits that will lead to a happier and more fulfilling life. We discuss the steps in our latest podcast. Action Steps: Gratitude Goals Dreams Podcast Referenced: ARN Podcast Ep. 223: The Gratitude Summit ARN Podcast Ep. 234: Ways to Stay Motivated-Part 3 ARN Podcast Ep. 206: The Habit of Expansion ARN Suggested Reading: Man's Search for Meaning: Viktor Frankl Full List of Recommended Books: https://www.achieveresultsnow.com/readers-are-leaders Question: Do you have a question you want answered in a future podcast? Go to AchieveResultsNow.com to submit. Connect with Us: Get access to some of the great resources that we use at: www.AchieveResultsNow.com/success-store www.AchieveResultsNow.com www.facebook.com/achieveresultsnow www.twitter.com/nowachieve Thank you for listening to the Achieve Results NOW! Podcast.  The podcast that gives you immediate actions you can take to start seeing life shifting results NOW!

Preacher: Danny D'Acquisto Passage: Jonah 4:1-10 Big Question: Why is Jonah's anger so problematic? Sermon Points: Jonah's Anger: If Nineveh lives, I'd rather die. God's Question: Do you do well to be angry? God's Reason: He sees great potential in sinful people. Big Idea: God can redeem any life, because he is the source of every life. Application Points: We need to believe that: God values all of the human life he's made We deserve death, just like everyone else God has mercy for sinners … who repent

In this Episode: How can you eliminate scarcity in your life? The feeling of not having enough can be a negative or a positive driver in your life. Too much can lead to worry, doubt, and depression. Learning to focus on better things can help change your direction. Action Steps: Identify Focus Don't keep score. Podcast Referenced: ARN Podcast Ep. 205: The Lee Goupil Interview https://www.achieveresultsnow.com/single-post/the-lee-goupil-interview ARN Suggested Reading: Psychopath Free by Jackson MacKenzie Full List of Recommended Books: https://www.achieveresultsnow.com/readers-are-leaders Question: Do you have a question you want answered in a future podcast? Go to AchieveResultsNow.com to submit. Connect with Us: Get access to some of the great resources that we use at: www.AchieveResultsNow.com/success-store www.AchieveResultsNow.com www.facebook.com/achieveresultsnow www.twitter.com/nowachieve Thank you for listening to the Achieve Results NOW! Podcast.  The podcast that gives you immediate actions you can take to start seeing life shifting results NOW!

Everyone starts their landscaping journey somewhere. Some people start their landscaping business because they needed money and did it on the side, or they worked for another company and thought they could do it better, or perhaps you took over a family business like us. In today's podcast, we thought we would share our landscaping journey with you. We learned a lot over our years of working in the landscaping business, a lot of the times it was the slow hard way, but we kept moving forward. This is why we started the Million Dollar Landscaper. It's hard to believe that the Million Dollar Landscaper is now 3 years old! We have progressed so much in this time and made so many great friends!  

Question: Do you feel that your prayers do not get through to God? If so, please listen. "This is the confidence we have in approaching God: that if we ask anything according to His will, He hears us." - 1 John 5:14

I am sharing a special REPORT of how we need women back in the workforce, if we want the US to get back to the #1 Economic power in the world. Hear the evidence of the difference that women are making in the world as leaders.  And how you as a women can find your strengths to show your value to get back into the work force because we need you right now. I am going to ask you a Question: Do you know why more than ½ of the 20 million who left the workforce during covid are women? It doesn't take me too long to figure it out.  If you are a woman in the work place, how have you been treated during the worse pandemic of our time?  Do you have childcare to go back to work or juggling it all, during the worst pandemic in our lifetime? Thank and appreciated the sacrifices the women in your life have made, especially during covid being the medical worker and cashier the front line of covid defense. They are making your life better.   When you get really hurt. Who do you call out for ….Mommy! Who do you run to? It not a corporation or the government. We are still in a global economic and health crisis and we need women back to make it all better, because the data I am going to share with you shows why. According to the 2020 Women in the Workplace study, co-authored by McKinsey and LeanIn.org, 1 in 4 women are now considering leaving the workplace or downshifting their careers. Many as two million women could leave corporate America. Stressors  are showing a massive increase in caregiving responsibilities at home and at work may jeopardize women's ability to stay in the workforce and progress. According to the survey, 40% of mothers (compared to 27% of fathers) have added 3 or more additional hours of caregiving a DAY to their schedule. That is 15 or more hours a week, the equivalent of a considerable part-time job or one of the most stress jobs there is. We need more women back into jobs, as our superpower for our own interests in global policies and to curb this global economic crisis. This affects everyone male and female if we don't get this right, and support the care economy that is being proposed by the current administration and I want to share why this and other legislations that is critical and why you should care and expect more from our government to improve our lives, because Corp America is TOOoo slow to do it. And most important for all of our futures is for women to show value in the workplace as they come back to work.  You cannot shy away. Stand up for all that you do and your right to have better pay and standards that include taking care of your family AND work. This goes so much deeper than I realized as I wrestling with my own success as a stretch myself I asked to find and now have a mentor to help me get where I want to go as a successful woman beyond what I have done with counseling. Raven Glover, The Talk Show Maven, and her own media Agency network and agency Raven International.com to promote me.  She has been awarded by President Obama the Life Time Achievement Award and been on the cover of Founder Magazine.  I am going for it, as we all need help to get to new goals, to offer what I do best.  I want women in the workplace to expect more.  I want to inspire women today who are feeling defeated. I believe we have a social fabric issue in the US. Our values and where we put our resources which shows our value, needs to change.  Families are where our values need to be focused. That is where I see women are putting their time and energy and why they may be leaving corporate America. Many Women are making an impact on the world of Finance. Some of the most successful political leaders in the world right now, are women. In the business world several studies have shown that companies run by women, though still in the minority usually outperform those led by men. Studies have found that firms with a higher proportion of women in the top roles generated better returns on shareholders equity and had stronger balance sheets. And women have been brought to rescue companies in trouble like General Motors handed Mary Barra the keys and Jan Frazier recently became chief executive of Citicorp. In a Harvard study: woman scored higher than men on traits such as motivating, communicating and fostering teamwork. Female bosses did even better on tough attributes like decision making and initiative taking.  The same reason some experts say is that men tend to view their careers, vertically as single-minded climbs to the top. Women by contrast, take a broader horizontal approach, building the relationship outside the office and taking career detours into unrelated fields. In fact, those sidestep trips tend to help women become nimble, and creative decision makers. Overall, there are women running finance ministries in 16 countries, and 14 of the world central banks. A study by the American Psychological Association showed that US states with female governors had fewer COVID-19 deaths than those led by men. And this A new Harvard review study reported that woman got significantly better rater ratings in 360 degree assessments of 60,000 leaders, between March and June 2020 Women account for less than 2% of the CEOs of financial institutions and less than 20% of executive board members, but the institution's they do run show greater financial resiliency and stability. My opinion of why women are more effective, is because of the same use as the great geniuses of the world like Da Vinci or Michelangelo, who were able to use both hemispheres of their brains, the creative, emotional and the logical right brain.  Women have been shown to be able to multitask or have information transferred between the right and left hemisphere fluidly.  So I hope you take this information to heart and can see its importance of supporting the women in your life, seeing that they have value in everything that they are doing for your family, and appreciate it, and we see them for what they have done to get your family or us through this pandemic, And let's see what they can do beyond that.  Support your women today. This is by no means a replacement for therapy of any medical attention if you need it.  Always reach out and take care of yourself or if you are feeling like you want to hurt yourself, there is always someone standing by at 1800-273-8255 or call 911. Remember to Share the Love. Check out the videos of the podcast at AnxietySimplified.net Contact us at https://esapros.com for an emotional support animal or a Psychiatric Service Dog to go with you everywhere to give you the support you need.

In this Episode: How we spend our time gives us an indication of what we value and put importance on. Learning to reduce wasteful activities can have an enormous positive affect in your life. In this podcast we discuss your next step. Action Steps: Education Joy Both Podcast Referenced: ARN Podcast Ep. 78: Yin-Yang ARN Suggested Reading: Full List of Recommended Books: https://www.achieveresultsnow.com/readers-are-leaders Question: Do you have a question you want answered in a future podcast? Go to AchieveResultsNow.com to submit. Connect with Us: Get access to some of the great resources that we use at: www.AchieveResultsNow.com/success-store www.AchieveResultsNow.com www.facebook.com/achieveresultsnow www.twitter.com/nowachieve Thank you for listening to the Achieve Results NOW! Podcast.  The podcast that gives you immediate actions you can take to start seeing life shifting results NOW!

In this Episode: If you want results in your life, there are 3 main actions and mindsets you need to adopt and continuously hone. Success is not an accident. People do get lucky, however that will be temporary. Real long-term success is built over time with key principles and strategies. Take a listen and find out. Action Steps: 80/20 Rule. Work hard!? Results? ARN Suggested Reading: Full List of Recommended Books: https://www.achieveresultsnow.com/readers-are-leaders Question: Do you have a question you want answered in a future podcast? Go to AchieveResultsNow.com to submit. Connect with Us: Get access to some of the great resources that we use at: www.AchieveResultsNow.com/success-store www.AchieveResultsNow.com www.facebook.com/achieveresultsnow www.twitter.com/nowachieve Thank you for listening to the Achieve Results NOW! Podcast.  The podcast that gives you immediate actions you can take to start seeing life shifting results NOW!

In this Episode: We all have things holding us back from achieving our goals and dreams. More often than most of us want to admit, we can overcome those obstacles and achieve. We discuss how to harness your abilities to conquer what is in your way. Action Steps: What is it? In your control or out? Fix it. ARN Suggested Reading: Full List of Recommended Books: https://www.achieveresultsnow.com/readers-are-leaders Question: Do you have a question you want answered in a future podcast? Go to AchieveResultsNow.com to submit. Connect with Us: Get access to some of the great resources that we use at: www.AchieveResultsNow.com/success-store www.AchieveResultsNow.com www.facebook.com/achieveresultsnow www.twitter.com/nowachieve Thank you for listening to the Achieve Results NOW! Podcast.  The podcast that gives you immediate actions you can take to start seeing life shifting results NOW!

In this Episode: Pessimism is easy and often the default position for many people. You can be correct with whatever way a situation works out. Being pessimistic takes zero courage. In this episode we discuss the 3 steps to become more optimistic. Action Steps: Good Finder Language Risk Podcast Referenced: ARN Podcast Ep. 33: The Power of Questions - https://www.achieveresultsnow.com/single-post/2017/06/02/arn-podcast-episode-033-the-power-of-questions ARN Suggested Reading: Full List of Recommended Books: https://www.achieveresultsnow.com/readers-are-leaders Question: Do you have a question you want answered in a future podcast? Go to AchieveResultsNow.com to submit. Connect with Us: Get access to some of the great resources that we use at: www.AchieveResultsNow.com/success-store www.AchieveResultsNow.com www.facebook.com/achieveresultsnow www.twitter.com/nowachieve

To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/ Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter  In this episode, Rachel gives a detailed update on her current fat loss phase and answers listener questions on topics including calorie cycling, diet breaks and refeeds, hunger and craving tips, muscle preservation, reverse dieting, nutritional periodization and more! “There’s no magic in the way you go about setting up your weekly calorie intake. The magic is in the adherence." Rachel Gregory Today's Questions: How long should a cut last? How long is your cut and are you using refeeds/diet breaks? How often? What's your calorie intake? What % deficit are you following? How quickly do you drop calories? And how low do you think you'll go in calories? Do you have any tricks during the first few days of a cut to avoid sugar cravings? Have you lost muscle while cutting? Will you reverse diet after the cut is over or stay at NEW maintenance for a while? Can you talk about how your cut fits into your overall plan/goals for the next year? Top Takeaways: A general timeline for a fat loss phase How to increase movement without incorporating more exercise Tips and tricks on how to overcome cravings  How to set your meal timing up for success The number one component to prioritize during a fat loss phase How to practice being in a maintenance phase   Show Notes: [0:00] Welcome back to MetFlex and Chill! Today’s Q&A is a deep dive into Rachel’s current fat loss phase and answering all your related questions! [0:30] If you're enjoying the show, please share it out by screenshotting an episode and tagging @rachelgregory.cns or leave a review on iTunes to help grow the show! [2:00] A brief overview of Rachel’s building phase before heading into the cut [2:00] Episode 104: 8-Month Building Phase Results & Plan For Next Cut [4:30] Episode 66: Fasting & Muscle Breakdown, Strategic ‘Cheat’ Meals, Protein & Longevity, and More! [12:00] The scale is NOT the end all be all… it is just one metric [15:30] Movement for fat loss and why it’s important [18:00] Question: How long should a cut last? [20:30] Episode 76: MINI CUTS: What, Why, When, & How? [22:00] Episode 26: Understanding Fat Loss Plateaus, Diet Breaks and Refeeds, Targeted Keto, and More! [26:30] Episode 10: Shifting Your Goals and Mindset, Optimizing At-Home Workouts, and Implementing Refeeds/Diet Breaks [27:00] Episode 45: The Science of Body Recomposition with Dr. Bill Campbell [27:30] Question: What's your calorie intake? [28:30] Question: What percentage deficit are you following? [30:30] Overall movement…NEAT… not exercise is underrated during a fat loss phase [31:30] Sign up for The Friday Flex: www.metflexlife.com/newsletter [33:30] Question: How quickly do you drop calories? And how low do you think you'll go in calories? [38:00] Question: Do you have any tricks during the first few days of a cut to avoid sugar cravings? [42:00] [FREE GUIDE] The Ultimate Hunger Hacks! [43:00] Question: Have you lost muscle while cutting? [45:00] Episode 111: How To Optimize Protein Intake & Distribution Across Your Day To Maximize Gains [47:00] Episode 107: Fasting & Muscle Preservation, Early Morning Training, How To Build Your Pre & Post-Workout Meals [50:00] Being strategic with your cardio..to maintain muscle mass and avoid burnout [51:30] Episode 56: Clearing Up The Cardio Confusion: Implementing Cardio for Fat Loss, Performance, and Overall Health [51:30] Question: Will you reverse diet after the cut is over or stay at NEW maintenance for a while? [55:00] Episode 82: Reverse Dieting, The Restrict & Binge Cycle, and Finding ‘Good’ Research Papers [55:30] Question: Can you talk about how your cut fits into your overall plan or goals for next year? [56:00] Episode 106: Metabolic Rehabilitation, Busting Fat Loss Plateaus, Nutritional Periodization, and More! [59:00] How to practice being in a maintenance phase  [1:00:00] If you're enjoying the show, please share it out by screenshotting an episode and tagging @rachelgregory.cns or leave a review on iTunes to help grow the show! [1:00:30] www.metflexlife.com/podcasts [1:01:00] You can sign up for The Friday Flex at www.metflexlife.com/newsletter   THINGS MENTIONED IN THIS EPISODE: Episode 104: 8-Month Building Phase Results & Plan For Next Cut Episode 66: Fasting & Muscle Breakdown, Strategic ‘Cheat’ Meals, Protein & Longevity, and More! Episode 76: MINI CUTS: What, Why, When, & How? Episode 26: Understanding Fat Loss Plateaus, Diet Breaks and Refeeds, Targeted Keto, and More! Episode 10: Shifting Your Goals and Mindset, Optimizing At-Home Workouts, and Implementing Refeeds/Diet Breaks Episode 45: The Science of Body Recomposition with Dr. Bill Campbell Fat Loss: The Hierarchy Of Importance Sign up for The Friday Flex: www.metflexlife.com/newsletter [FREE GUIDE] The Ultimate Hunger Hacks! Episode 111: How To Optimize Protein Intake & Distribution Across Your Day To Maximize Gains Episode 107: Fasting & Muscle Preservation, Early Morning Training, How To Build Your Pre & Post-Workout Meals Episode 56: Clearing Up The Cardio Confusion: Implementing Cardio for Fat Loss, Performance, and Overall Health Episode 82: Reverse Dieting, The Restrict & Binge Cycle, and Finding ‘Good’ Research Papers Episode 106: Metabolic Rehabilitation, Busting Fat Loss Plateaus, Nutritional Periodization, and More!

Question: Do you think it's better to send your clients a survey about your awesome services or should they write a Review for you on Yelp? I'm answering that question in this podcast episode, my friend! Download your free Survey Sample here: glamhairus.com/survey New to me? Start here! Http://Glamhairus.com Say hi to me on Social Media: http://pinterest.com/glamhairus/ http://Instagram.com/glamhairus http://linkedin.com/in/glamhairus http://twitter.com/glamhairus http://Glamhairus.com/blog Http://Facebook.com/Glamhairus https://vm.tiktok.com/ZMJnxmxHv/ https://youtu.be/Rsf4KaKItio Join my private Facebook group where I teach other stylists how to invest in themselves to create a significant income and impact in the world here: https://www.facebook.com/groups/2740912379490658   Listen to The Gina Scalpone Podcast here: iTunes Google Podcasts Spotify Breaker Overcast Pocket Casts RadioPublic Anchor --- Send in a voice message: https://anchor.fm/gina269/message

In this Episode: Disappointment is a part of life. When you have expectations of a certain thing happening and it doesn’t, disappointment in you will arise. How you deal with that disappointment is a key to an achievers’ victory chest. Action Steps: Talk Ask Commit ARN Suggested Reading: Full List of Recommended Books: https://www.achieveresultsnow.com/readers-are-leaders Question: Do you have a question you want answered in a future podcast? Go to AchieveResultsNow.com to submit. Connect with Us: Get access to some of the great resources that we use at: www.AchieveResultsNow.com/success-store www.AchieveResultsNow.com www.facebook.com/achieveresultsnow www.twitter.com/nowachieve Thank you for listening to the Achieve Results NOW! Podcast.  The podcast that gives you immediate actions you can take to start seeing life shifting results NOW!

In this Episode: Feeling overwhelmed? Not sure where to begin? How about beginning with the end in mind? This strategy can change your results dramatically. Take a listen to the steps and suggestions in our latest episode. Action Steps: Clarity Starting Point Chart Your Course ARN Suggested Reading: Full List of Recommended Books: https://www.achieveresultsnow.com/readers-are-leaders Question: Do you have a question you want answered in a future podcast? Go to AchieveResultsNow.com to submit. Connect with Us: Get access to some of the great resources that we use at: www.AchieveResultsNow.com/success-store www.AchieveResultsNow.com www.facebook.com/achieveresultsnow www.twitter.com/nowachieve Thank you for listening to the Achieve Results NOW! Podcast.  The podcast that gives you immediate actions you can take to start seeing life shifting results NOW!

In this Episode: Having trouble making changes in your life? Are you trying too much at once? We talk about the idea of using “switches” in your life. Action Steps: What do you want to change? Daily action.   ARN Suggested Reading: Full List of Recommended Books: https://www.achieveresultsnow.com/readers-are-leaders Question: Do you have a question you want answered in a future podcast? Go to AchieveResultsNow.com to submit. Connect with Us: Get access to some of the great resources that we use at: www.AchieveResultsNow.com/success-store www.AchieveResultsNow.com www.facebook.com/achieveresultsnow www.twitter.com/nowachieve Thank you for listening to the Achieve Results NOW! Podcast.  The podcast that gives you immediate actions you can take to start seeing life shifting results NOW!

Mallory was left unsupervised and talks for 20 minutes about the mind-blowing implications of God’s presence throughout history and in our lives as individuals. Whatever you’re carrying, you don’t need to carry alone. Join us as we contemplate the immanence of God with renewed wonder today! “But as for me, God’s presence is my good. I have made the Lord GOD my refuge, so I can tell about all you do” (Psalm 73:28).About the SpeakerMallory is your hyphenated host that deeply loves her family, God, and buffalo wings. She is in the full-time ministry and all of her cardio comes from chasing around her spunky toddler. She is passionate about cultivating consistent platforms for women to connect and empower one another and she adores the Woven in Truth community. Episode Notes: God comforts us with His presence: Isaiah 41:10aPsalm 118:6aPsalm 94:19 “Feeling deeply overwhelmed may be a signal, not that our trials are insignificant or that our emotions are too strong, but that we have been carrying them alone.” Stephanie Tronson“Every other religion explains how we get to God, only Christianity explains how God came to us.” Question for everyone: What feeling does God’s presence solicit in you?Read excerpt from “Forming: A Work of Grace” by David TakleImmanuel or “God with us” is a Hebrew name which appears in Isaiah 7:14Then we see the fulfillment of this 400 years later in the literal PERSON of Jesus… Matthew 1:18-23“But as for me, God’s presence is my good. I have made the Lord GOD my refuge, so I can tell about all you do.” —Psalm 73:28Biblical Progression of His Presence:In the Garden (Genesis 3)Ark of the covenant (Numbers 7:89) Tabernacle (Exodus 40:34)Temple (1 Kings 8:11) Jesus! ImmanuelHoly SpiritNew Jerusalem Foreshadowing/Revelation 21, etc.Question: Do you allow God’s presence to minister to you? What would that look like? Feel like? How would that change things…God’s Presence is multi-facetedOmnipresence (Psa. 139:7 ESV).Transcendence - God is not bound by any physical or time constructsManifest presence- this is physical presence, something you can process with human sensesImmanence- This is God’s presence WITHIN creation.Indwelling Presence- “Christ in you, the hope of glory” (Col. 1:27).CS Lewis quote- “God has infinite attention to spare for each one of us. You are as much alone with him as if you were the only being he had ever created.”  Question- When or where do you connect with God’s presence the most?Reference to Aundi Kolber’s book, “Try Softer”“You hem me in behind and before, and you lay your hand upon me.” Psalm 139:5We cannot forget that the presence of God came to earth and dwelt among humanity, not to condemn it but to save it (John 3:17).“The result of righteousness will be peace; the effect of righteousness will be quiet confidence forever” Isaiah 32:17How can we be women who fully embrace & embody the Spirit who lives inside of us?Do you abide in God’s presence or are you nomadic?What would that look like? FEEL like? How would it change our perspective and interactions? Support the show (https://tithe.ly/give_new/www/#/tithely/give-one-time/678206?giving_to=Woven%20In%20Truth%20Podcast)

What you say yes to creates your life. As this relates to your business, you’re probably not the same person you were when you first started your business. There were probably crappy jobs and things that you didn’t want to do that you said yes to in the beginning because you were just starting out and didn’t know better... Or you were taking whatever work you could get just to get by, but you’d say NO to those things right now. As you progress in your business, there comes a time when you’ll definitely say NO to things that you used to say YES to because that isn’t the kind of business you are anymore.

In this Episode: “Desire is a contract you make with yourself to be unhappy until you get what you want.” – Naval Ravikant Action Steps: Make progress. Clarify. Perspective. Podcast reference: ARN Podcast Ep. 223: The Gratitude Summit https://www.achieveresultsnow.com/single-post/the-gratitude-summit ARN Podcast Ep. 237: Intentions don’t matter. Actions do. https://www.achieveresultsnow.com/single-post/the-words-of-naval-ravikant ARN Podcast Ep. 238: Escape Competition Through Authenticity https://www.achieveresultsnow.com/single-post/more-words-of-naval-ravikant ARN Suggested Reading: Full List of Recommended Books: https://www.achieveresultsnow.com/readers-are-leaders Question: Do you have a question you want answered in a future podcast? Go to AchieveResultsNow.com to submit. Connect with Us: Get access to some of the great resources that we use at: www.AchieveResultsNow.com/success-store www.AchieveResultsNow.com www.facebook.com/achieveresultsnow www.twitter.com/nowachieve Thank you for listening to the Achieve Results NOW! Podcast.  The podcast that gives you immediate actions you can take to start seeing life shifting results NOW!

Core training...it's not what you think it is. Core training is often recommended for getting those pesky rib flares to go away, and MOS DEF going to eliminate that anterior pelvic tilt… Right? RIGHT??!!? Uh, no fam. There are tons of misconceptions surrounding core training, the stack, and all that mess. Believe it or not: Rib flares and anterior pelvic tilt have NOTHING to do with a weak core A posterior tilt doesn't always equate with a counternutated sacrum You don't have to maintain a particular “core” position with every activity ever!!!!!! So then what does core training entail? Check out Movement Debrief Episode 150 here to find out! If you want to watch these live, add me on Instagram. Show notes Check out Human Matrix promo video here.   Here are some testimonials for the class.  Want to sign up? Click on the following locations below: May 29th-30th, 2021 Boston, MA (Early bird ends April 25th at 11:55 pm!) August 14th-15th, 2021, Ann Arbor, MI (Early bird ends July 18th at 11:55 pm!) September 25th-26th, 2021, Wyckoff, NJ (Early bird ends August 22nd at 11:55 pm) October 23rd-24th, Philadelphia, PA (Early bird ends September 26th at 11:55pm) November 6th-7th, 2021, Charlotte, NC (Early bird ends October 3rd at 11:55 pm) Montreal, Canada (POSTPONED DUE TO COVID-19) [6 CEUs approved for Athletic Therapists by CATA!] Or check out this little teaser for Human Matrix home study. Best part is if you attend the live course you'll get this bad boy for free!    Here's a signup for my newsletter to get nearly 5 hours and 50 pages of content, access to my free breathing and body mechanics course, a free acute:chronic workload calculator, basketball conditioning program, podcasts, and weekend learning goodies.  The movements of the sacroiliac joint - A great study outlining what positions the sacrum is in within various postures.  Elevate Sports Performance and Healthcare - The spot that I work at in Las Vegas.  The Difference Between Spinal and Pelvic Motion - A great debrief that will help you refine and get the most out of your posterior pelvic tilt.   Bill Hartman - Daddy-O Pops. He has been my biggest mentor.  Is Spinal Flexion Bad? - Here, I debunk the supposed unsafe spinal flexion that we do.  InstantPot - An absolute must in your cooking repertoire. Does a rib flare mean my core is weak?  Question: I have anterior pelvic tilt as well, and one thing that I often hear about treating anterior pelvic tilt and rib flare is to strengthen your core. I guess I'm wondering how to go about core exercises with my narrow ISA. Often times when I exercise my core, my upper obliques want to do all the work, which squeezes my ribs together and makes my ISA narrower. Do you think that as of right now, I should just stop doing all core exercises to prevent this, or should I continue to do the more standard types of core exercises like planks and dead-bugs? Watch the answer here. Answer: Before we go through what to do for my main man Bob, we need to clear the air on a few different pieces: Anterior pelvic tilt is normal to see when you are standing upright. According to this study, the sacrum is nutated during standing.  The key is to restore any loss of movement that may be occurring versus static posture. Anterior pelvic tilt and rib flare does not occur because of a lack of core strength. We don't have any evidence to point to a specific or series of causes for the body assuming the aforementioned positions. If I had to hedge my bets, my thought would be these orientations occur because of one's genetic structure and attempting to manage internal anatomy to maintain being upright against gravity.  This position doesn't weaken the abdominal muscles but eccentrically orients the abdominal wall, more so the lower portions. This orientation would reduce force production at the abs to alter the position. A similar situation to the abs would be trying to do a bicep curl from an extended elbow as opposed to 90 degrees of elbow flexion. We can all agree that it's much harder to perform the bicep curl when the arm is fully straight compared to when the elbow is bent 90 degrees.  [caption id="attachment_13955" align="alignnone" width="785"] Trust me, I've done extensive research on bicep curls, how else would these gains exist???).[/caption] However, we don't say that it's harder because the bicep is weak. The curl is more difficult because of the starting position. So too with the abs when you see a rib flare and anterior pelvic tilt. In this orientation, the diaphragm is descended far (concentric), which places the lower abs in an eccentric orientation, as these muscles act in opposing fashion during respiration.  This position is especially the case with a narrow infrasternal angle, as the diaphragm is descended further in comparison to a wide infrasternal angle. This narrower angle will give the upper abs a bit more leverage than the lower, hence why when Bob does his core exercises it's all upper obliques all...day...every...day.  The "fix" isn't to stop all core training, but to perform activities that act in opposition to this current movement behavior.  The first step is to stack Watch how to stack here. What the stack aims to do is the exact opposite movement strategy that our caller refers to: Posteriorly tilt the pelvis instead of anteriorly tilt Restore relative sacral motion by breathing Fully exhale to reduce rib flare and make infrasternal angle dynamic You might start with a move that helps drive each of these positions without compensatory strategies. The hooklying tilt with a one-arm reach might be a great starting point.  From here, it's just a matter of being able to demonstrate a wide variety of movements without falling into these compensatory strategies. That would include lower body work like squats, split squats, hinges; and upper body stuff like pushes and pulls. This training could even extend to higher-speed activities or other terminal tasks. All traditional "core training" serves for in my opinion is a lower level drill to teach your body to move while expressing desirable movement options. Take a half-kneeling cable chop for example. Instead of thinking this move is great for them oblique gains. Think that I am teaching my body to rotate in a split stance position. I can use these activities to aid in shifting into the downside hip, which is important to loading a cut if we related this to a terminal task. If you think of core exercises as a build-up to a greater purpose or task, then NO ONE will mess with you :)  Why do we drive a posterior tilt?  Question: I am very confused about core training. Why do we maintain posterior tilt throughout the range, when in real life the sacrum would nutate with hip extension? Watch the answer here. Answer: The reason is that most of us wonderful fam have a bias towards anterior pelvic tilt that we struggle to overcome. We would know that this orientation would be struggle bus because of the range of motion loss in the hip joint. What the posterior tilt does is it helps teach the individual to be able to move the pelvis in the opposite direction of their current bias. The hope would be that this helps restore some movement loss in the lower extremities. Now, Mohamed is correct. The sacrum ought to relatively nutate when in hip extension, and counternutate with the hip flexed. However, there is an important nuance to know that we are leaving out of the equation: The tuck does NOT counternutate the sacrum There is only about 2 degrees of available motion in the sacroiliac joint. So to think that we can isolate nutation and counternutation by a posterior tilt is highly unlikely. We aren't that precise of movers. Yet restoring these motions is important when creating a dynamic pelvis.  So how in the heck do we nutate and counternutate like bosses? What drives these sacroiliac movements? The answer: breathing. Nutation and counternutation occur by tension changes in the pelvic floor. The relative tension and shape of the pelvic floor os determined by the natural visceral movement that occurs with breathing. That's why you cannot tuck alone and hope for the best. Ensuring you have the breathing portion down pat, the top part of the stack, is key to driving this motion. That said, I don't expect peeps to make sure that the pelvis is just so and the ribcage must be in the perfect position before doing any movement or else they'll die! That's unrealistic, unnecessary, and counterproductive when it comes to dynamic and explosive movements. [caption id="attachment_13956" align="alignnone" width="810"] Just ain't gonna cut it! (Image by Alexandra Voicu from Pixabay)[/caption] What's important is the body is moving in the directions necessary to maximize force production for a given task. If you are trying to jump as high as possible with little ground contact, you want vertical pelvis displacement, not bending over at the waist and knocking the knees together.  If you are cutting and changing direction, your body needs to change levels and lower in position, again, not drastically anteriorly tilt the pelvis and staying too high into the cut.  If you are explosively rotating as in a golf swing, dumping the pelvis forward restricts range at the hips and will limit your ability to rotate fully.  All of these examples can be improved with technical coaching and appropriate drill selection that produces the desired outcome. This could be using resistance to assist to slow down people in specific directions. limiting motion with boxes, and many other things. Slow speed exercises, however, are the prime time to focus on stacking and breathing, as technique can be better emphasized. The hope would be that this strategy increases movement options and helps build context to be used in terminal tasks.  Personally, I've found by emphasizing stacking and such in slow speed and with appropriate fast speed drill selection, you can marry both worlds effectively.  Ab contractions during gait Question: Thoughts on abdominal activity during gait.  Answer: The abs should be active during the gait cycle, as your obliques are your big trunk rotators. HOWEVER! Gait should be a fairly automatic activity, so you shouldn't have to actively tense them during gait. This may impact your movement capabilities. The most that I'll do is encourage someone to swing their arms or develop awareness of heel contact when they step.  Breathing exercises with hypertension? Question: Are the breathing exercises I do safe for people with high blood pressure? Watch the answer here. Answer: HELL TO THE YES. The breathing activity that we have to be most careful of is the valsalva maneuver, where you take a big breath of air in and exhale against a closed glottis. Essentially, this strategy creates a high pressure environment in the body, which is useful when lifting heavy ass weights. The problem, however, is that this action increases blood pressure considerably. So for those with hypertension and heart disease, it is often avoided. The easy breathing exercises that I encourage, whether gentle nasal breathing (which can reduce blood pressure), or even exhaling with a controlled pause, are safe. And the reason why they are safe is because you are not creating a high pressure environment within the body during these activities, and blood pressure doesn't raise up (#joshgroban).  Are crunches and situps useful? Question: Do crunches even have a purpose? Is it better to do planks, glute-focused core training, and dead bugs? Watch the answer here. Answer: First off, spinal flexion is totally safe. The in vivo evidence seems to suggest very much so. Though safety is there, are crunches, situps, and the like useful? In certain instances, yes. What a crunch or a situp can do is encourage segmental flexion within the spine; aka posterior expansion. This maneuver, however, can be quite difficult for someone who has TONS of anterior expansion. They may not be able to push their stuff posteriorly, which can limit situp efficacy. In a similar vein, they may end up just bending at the sternum to complete the action. No bueno. I start first with things that would drive posterior expansion a bit more easily. Moves like reverse crunches are a good starting point. Propulsion arc and core training? Question: Is using the propulsion arc a great way to choose core exercises? Answer: Absolutely. You can select exercises to drive particular movements depending on how you place the body within these arcs. If you have someone who needs external rotation to improve, you may choose exercises that involve: hip flexion at 0-60 or 100+ degrees Shoulder flexion at 0-60 or 120-180 degrees A low sit cable chop fits really well here. If you need internal rotation, you could go with: hip flexion at 60-100 or at 0 degrees Shoulder flexion at 60-120 degrees A diagonal might be an option for this.  And if you are feeling REAL frisky and need frontside and backside expansion, then any rotational activity can be useful. To get rotation through the sacrum and thorax, the high split chop is a wonderful choice.  Sum up Though we don't know why compensations occur, we want to select activities that place one in the exact opposite orientation; restoring the full spectrum of movement options Tucking doesn't driver counternutation, but places the pelvis in an orientation to drive sacral dynamics We don't assume the stack in explosive activities. Coach position during slow-speed work, then choose drills with constraints that force desired positions.  Breathwork is safe for those with hypertension as long as the valsava maneuver is minimized Situps, where there is some posterior expansion available, can be useful for further driving this adaptation. Image by Keifit from Pixabay  Song Credit: Bensoun

In this Episode: Confirmation bias is something we all have to a certain degree and most will deny they have it. We all should work hard to rid ourselves from its grip. To grow and discover new ideas, concepts, and beauty, should be our focus and direction. What is confirmation bias and how can we minimize its effects? Action Steps: Eliminate. Develop. Reinforce. Podcast reference: ARN Podcast Ep. 090: Limiting Beliefs https://www.achieveresultsnow.com/single-post/episode90 ARN Suggested Reading: Full List of Recommended Books: https://www.achieveresultsnow.com/readers-are-leaders Question: Do you have a question you want answered in a future podcast? Go to AchieveResultsNow.com to submit. Connect with Us: Get access to some of the great resources that we use at: www.AchieveResultsNow.com/success-store www.AchieveResultsNow.com www.facebook.com/achieveresultsnow www.twitter.com/nowachieve Thank you for listening to the Achieve Results NOW! Podcast.  The podcast that gives you immediate actions you can take to start seeing life shifting results NOW!

In this Q&A, I tackle some of my patron’s most burning questions about how we getting stronger, takeaways from my experiments with nutrition and intermittent fasting, dealing with injuries, favorite training playlists and climbing books, life on the road, patterns I’ve noticed among high performers, dream guests, recommendations for first-time trainers, and much more.Support on Patreon:  patreon.com/thenuggetclimbing Learn more about Q&As:thenuggetclimbing.com/bonus-contentShow Notes:  thenuggetclimbing.com/episodes/qa-1Nuggets:00:00 – Q&A introduction, Patreon tiers, and format06:53 – Nico’s Question: Tactics for mini-projects/quick ticks?12:47 – Tony’s Question: Least favorite climbing shoe?14:15 – Tony’s Question: If you could do an episode with one deceased person, who would it be?14:49 – Tony’s Question: Favorite climbing-related book?15:50 – Tony’s Question: Worst climbing bodily function story? 17:00 – Emma’s Question: How does training work, and what is happening in our body when we get stronger?27:16 – Emma’s Question: Recommendations for training with a knee injury?30:34 – Emma’s Question: Should I train my good leg while my other leg is injured?31:44 – Katie’s Question: What inspires you the most aside from climbing?33:34 – Adrian’s Question: Why did you stop intermittent fasting?35:39 – Ted’s Question: Will carbs help me get stronger faster coming from a keto diet? And what changes have you made to your diet that have made a difference?41:16 – Jasna’s Question: How do you mentally deal with injuries? How do you redirect your psych when dealing with a climbing injury?50:35 – Darren’s Question: When are you going to tell us about anorexic Steven? And was it worth it?51:32 – Jimmy’s Question: 3-week or 5-week training cycles: have you tried both? Which do you prefer?54:58 – Jimmy’s Question: Favorite training playlist?56:07 – Adriel’s Question: Advice on working through mental blocks, like fear of falling?  1:00:23 – Adriel’s Question: How much can you train a month sustainably?1:03:24 – Adriel’s Question: Tips for hard finger cracks? (5.11 and up)1:06:07 – Heather’s Question: Advice for someone who is interesting in training for the first time?1:12:57 – Heather’s Question: What have you learned about yourself living in the van? And is this lifestyle sustainable for you?1:17:01 – Heather’s Questions: What are some of your biggest climbing takeaways? Where would you be without climbing, and what has made you the climber you are today?1:22:01 – Casey’s Question: Do you train on the road? If so, how?1:23:19 – Casey’s Question: How are you structuring your Hueco trip? 1:26:47 – Casey’s Question: Why does everyone say your van smells good even if they are vegan? Is it because everyone needs beef? (just kidding… kind of)1:27:32 – Casey’s Question: Bouldering diet vs. sport climbing diet? 1:28:35 – Casey’s Question: Favorite other podcasts?1:31:00 – Casey’s Question: Thoughts on flexibility?1:32:21 – Casey’s Question: Thoughts on warming up?1:34:20 – Casey’s Question: If you could press a button and go anywhere, where would you go each day of the week?1:37:11 – Steve’s Question: What patterns have you seen emerge among the high performers you’ve interviewed?1:40:04 – Steve’s Question: Living on the road full time, do you ever get sick of it and just want to settle somewhere for a year?1:41:13 – Jeffrey’s Question: Top 3 dream guests to interview?1:43:45 – Jeffrey’s Question: What’s the most common weakness you see among top climbers?1:45:40 – Ilkka’s Question: What about the ethical side of eating meat?1:49:08 – Wrap up

To watch this episode, please visit Rachel’s YouTube channel. Listeners can find Aaron Straker at his website https://strakernutritionco.com/, and on Instagram @aaron_straker. Aaron Straker is a N.A.S.N. Licensed Primary Sports Nutritionist and a self-described “general iron sports enthusiast.” He prefers a pragmatic approach to nutrition that focuses on simple food selection, the importance of nutrient density, and the importance of objectivity in dieting and reporting.    Operating Straker Nutrition Company, he provides nutrition coaching programs and education on exactly how to leverage nutrition for improving body composition safely and sustainably, by leveraging nutrition periodization phasing. Aaron is passionate about providing sound education and information in the fitness and nutrition space and putting nutrition at the forefront for producing optimal health. In this episode, Aaron and I talk about the most effective ways to pair your exercise selection to your specific goal, common training mistakes, why recovery is the missing piece for a lot of people, measuring intensity of workouts, understanding metabolism and lots more! "You don't build muscle in the gym. The gym and training provides a stimulus that your body then, by means of calories, adequate recovery, stress management, sleep, etc. produces adaptations to...and then the muscle tissue grows." Aaron Straker Top Takeaways: How to choose exercises to ‘work less and gain more’ How to build your training base: machines vs. compound movements Three common nutrition mistakes when building muscle and changing body composition Lifestyle aspects that aren’t sexy but should be a main focus Today’s Questions: What common mistakes do you see clients make in terms of aligning their training to their goals? Can you chat about exercise selection and how you don’t need to always go for heavier weights to build more muscle? How do you prep yourself for being intentional during every single workout? Do you ever recommend your clients train to failure? Why is recovery so important? What are common mistakes you see when it comes to nutrition for prioritizing building muscle and changing your body composition? What's your recommendation on nutrient timing with clients? Can we chat about metabolism and how it's not static, meaning it changes over time? Show Notes: [0:00] Welcome back to MetFlex and Chill! Rachel is back for a guest episode with Aaron Straker! Special announcement of Rachel’s newest collab with Ashleigh Vanhouten @themusclemaven! [0:30] LEARN MORE: Muscle Science For Women [2:00] If you're enjoying the show share it out by screenshotting an episode and tagging @rachelgregory.cns or leave a review on itunes to help grow the show!   [2:30] Rachel welcomes Aaron Straker @aaron_straker back to the show! Episode 29: Aaron Straker: Objective Eating, Setting Realistic Expectations To Match Your Lifestyle and Importance Of Tracking Data [3:00] Aaron gives a brief bio of himself and his nutrition background [3:30] Eat, Train, Prosper  [4:00] Question: Can you speak on your experiences with common mistakes you see that clients make in terms of aligning their training to their goals? [4:30] Common myths around goals and ‘ideal physiques’   [7:00] Question: Can you chat about exercise selection and how you don’t need to always go for heavier weights to build more muscle? [10:30] What is training age? [16:30] Question: Can we touch on your experience of how to prep yourself for being intentional during a workout? [19:00] What is the RIR scale? [23:00] Question: Do you ever recommend your clients to train to failure in any regard? [25:00] Question: Why is it so important that you need to recover? And what have you experienced with that with yourself and your clients? [29:30] Question: What are the top three mistakes that you see when it comes to nutrition for prioritizing building muscle and changing your body composition? [33:30] Question: What's your recommendation on nutrient timing with your clients? [39:00] Protein Range Database  [42:00] Question: Can you break down metabolism and how it's not static, meaning it changes over time? [46:30] You can check Aaron out on his website https://strakernutritionco.com/, on IG @aaron_straker and his podcast: Eat, Train, Prosper [48:30] LEARN MORE: www.metflexlife.com/muscle-science-women --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).

Question: Do some people do well on ketosis because they have defective glucose metabolism?I doubt that that's the majority of people that feel good in ketosis, but certainly people with GLUT1 defects need to be on a low-glycemic index diet at least, if not a keto diet in order to not have seizures, and that's the best example of what would fit with that. People who do poorly with glucose, maybe in more moderate ways are going to do better on fat. If you would like to be part of the next live Ask Me Anything About Nutrition, sign up for the CMJ Masterpass, which includes access to these live Zoom sessions, a private discussion group, premium features on all my content, and hundreds of dollars of exclusive discounts. You can sign up at https://chrismasterjohnphd.com/masterpass/ and use the code QANDA to get 10% off the membership for life. From now through March, I will be working full-time on finishing my Vitamins and Minerals 101 book, while reserving a portion of my time for consulting clients. You can pre-order my book at https://chrismasterjohnphd.com/book. You can sign up for a consultation at https://chrismasterjohnphd.com/consultations. DISCLAIMER: I have a PhD in Nutritional Sciences and my expertise is in performing and evaluating nutritional research. I am not a medical doctor and nothing herein is medical advice.

Question: Do you track your period? I am embarrassed to share this but I didn’t start tracking my period until just a few years ago. And truth be told, I wish I had started tracking my period ages ago. I’ve learned so much about my body simply by tracking Aunt Flo. In fact, it wasn’t until I started tracking my menstrual cycle that I started noticing irregularities in my period and began to suspect that I might actually have a hormonal imbalance. What I’ve come to learn throughout my health and hormone healing journey is that our menstrual cycle can tell us so much about our health. And who better to explore this topic with us than Valerie Agyeman, RD, LD!? Valerie is a Women's Health Dietitian and Founder of Flourish Heights -- an online platform dedicated to empowering women in their health and wellness journey through education. And educate she does in this episode! I loved chatting with Valerie and can’t wait for you to learn from her. In this conversation Valerie shares why so many of us struggle with poor body image and why we should be celebrating our bodies, how stress can impact your period, why you might get food cravings the week before your period, why you should track your menstrual cycle, the importance of self-care and listening to your body and so much more! Ok, friend are you ready? Press play now. The Wise Consumer "Feel Good-Do Good" Facebook Group: https://www.facebook.com/groups/feelgooddogoodclub/ The Wise Consumer Instagram: https://www.instagram.com/thewiseconsumer/ The Wise Consumer Show Notes: https://thewiseconsumer.com/why-you-should-be-tracking-your-period/ 

To watch this episode, please visit Rachel’s YouTube channel. Listeners can find Travis Zipper at his website https://traviszipper.com/, and on Instagram @traviszipper Travis Zipper is an Integrative Functional Health Coach with over 6 years of experience working in the Medical Weight Loss, Anti-Aging & Hormone Replacement Therapy realm as well as Health and Macronutrient Coaching and Exercise counseling. In addition, over the past two years, Travis has helped teach and certify health coaches through the Nutritional Coaching Institute as a seminar instructor. In this episode, we’re chatting about the hormone vs. CICO or ‘calories in calories out’ debate, how to optimize body composition during perimenopause and menopause, benefits to increasing your energy flux, probiotics, and more! "Hormones can downregulate when your body senses a stressor. So, when you're eating less for a long period of time (a stressor), your body's like, well, we're not thinking about having sex or reproducing, because we're thinking about surviving." Travis Zipper Top Takeaways: How calorie intake and expenditure affect hormones  Two starting points to focus on when addressing a chronic deficit Benefits of changing your eating window to curve blood sugar spikes The most common symptom most people complain about related to gut health Three tips to focus on to optimize gut health Today’s Questions: CICO vs. Hormone Debate - can you ‘debunk’ this debate for the listeners? If someone has been in a chronic deficit for a long period of time or at a maintenance level that is not optimal, what would you recommend they do to fix that?  Do you use or track biofeedback metrics before using alternate testing with your clients? Can you give the listeners your experiences or common struggles you have seen during menopause/perimenopause stages and body recomposition? What's your experience with metabolic flexibility, especially when it comes to menopause? What is the overall importance of having optimal gut function when we're talking about body composition changes? What would be some symptoms of poor gut health that you've seen most often that need to be addressed? What are three tips or things that you would focus on to improve gut health? Are there any supplements that you recommend or use for yourself, for your clients to optimize gut health?  Show Notes: [0:00] Welcome back to MetFlex and Chill! Rachel announces a pivot to the guest episode schedule and new projects in the works! [1:00] If you have questions you’d love Rachel to dive into on the podcast email her at Rachel@metflexlife.com [2:30] If you're enjoying the show share it out by screenshotting an episode and tagging @rachelgregory.cns or leave a review on iTunes to help grow the show so others can learn more about MetFlex and Chill!    [3:30] Rachel introduces guest Travis Zipper to the listeners [4:00] Travis dives into his clinical background and how it lead him to his passion within the health and fitness industry  [6:30] Question: CICO vs. hormone debate - can you ‘debunk’ this debate for the listeners? [9:30] Question: If someone has been in a chronic deficit for a long period of time or at a maintenance level that is not optimal, what would you recommend they do to fix that?  [10:30] Energy Flux [12:30] The Dutch Test [14:00] Cycle Mapping Test [14:30] Question: Do you use or track biofeedback metrics before using alternate testing with your clients? [19:30] My Fitness Pal and Chronometer [22:30] Question: Can you give the listeners your experiences or common struggles you have seen during menopause/perimenopause stages and body recomposition? [27:00] Question: What's your experience with metabolic flexibility, especially when it comes to menopause? [33:00] Question: What is the overall importance of having optimal gut function when we're talking about body composition changes? [36:00] Question: What would be like some symptoms of poor gut health that you've seen most often that need to be addressed? [38:00] Question: What are three tips or things that you would focus on to improve gut health? [44:30] Question: Are there any supplements that you recommend or use for yourself, for your clients to kind of optimize gut health? [52:30] If you’re interested in learning more about Travis Zipper check him out at www.traviszipper.com, www.in3nutrition.com, and on IG @traviszipper [53:00] Keto For Women DIY program is now open! [53:30] Thanks for listening! If you're enjoying the show please share it out by screenshotting an episode and tagging @rachelgregory.cns OR leave a review on itunes to help grow the show so others can learn more about MetFlex and Chill! --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).

To watch this episode, please visit Rachel’s YouTube channel. Listeners can find Melissa Paris at her website https://www.melissaparisfitness.com/, and on Instagram @melissaparisfitness. Melissa earned certifications in personal training from the National Academy of Sports Medicine, pre and postnatal, CES, integrated flexibility training, and the TRX system. Melissa has competed in many of the bikini divisions of the National Physique Committee. In order to achieve her optimal physical goals for the competition, she went against the grain of traditional dieting ie: whey protein powders, fat burners, carb-cutting, etc. She incorporated techniques from her unique and healthy lifestyle: an all-natural, organic approach to her nutrition regimen. Melissa challenges herself and others that there is another way, a healthier way, to reach their maximum potential. Melissa has trained at the exclusive Reebok Sports Club in Manhattan as well as the CORE club and can be seen teaching her classes all over NYC and the Hamptons. Her list of clientele includes some of the most elite entrepreneurs and CEOs in New York City. She works with each client on an individual basis, focusing on achieving long-term results through challenging and varied workouts, as well as focusing on the positive, self-empowerment, and enjoyment aspects of the process. In this episode, we talk about pre-pregnancy nutrition, debunking pregnancy and postpartum fitness myths, how to strengthen your core postpartum, Melissa’s bodybuilding competition experience and more! "Your body is very smart, it works like a pressure system. So, the best thing you can do postpartum is breath work. Your diaphragm and your pelvic floor work together." Melissa Paris Top Takeaways: Three crucial things to implement to prep your body before a baby  Most effective postpartum core workouts  Rule of thumb for how many extra calories you need during pregnancy Reasons seeing a pelvic floor specialist is a must even if cleared for fitness at 6-8 weeks postpartum Today’s Questions: Are there any specific nutrients that you would say to focus on in that prep phase of pregnancy? Are there any deficiencies that you've seen in your practice with women that they need to be aware of before pregnancy or during?  Can you debunk some of the myths that surround training during pregnancy, and what to look out for during specific trimesters? Are there any specific training exercises you should be doing during that 6-week postpartum period? Can you debunk some of the myths around core training at a postpartum stage? Do you have any tips on stretch marks and loose skin postpartum? Can you tell us about your body building competition experience? Were there any pitfalls from your competition experience? Show Notes: [0:00] Welcome back to MetFlex and Chill! Rachel gives a brief summary of today’s episode with guest Melissa Paris [1:30] If you're enjoying the show share it out by screenshotting an episode and tagging @rachelgregory.cns or leave a review on itunes to help grow the show!  [2:00] Rachel introduces Melissa Paris to the listeners! [2:30] Melissa shares how she found her passion within postpartum health/fitness [5:00] Myths around pregnancy and nutrition [7:30] The Zero Trimester [8:00] Question: Are there any specific nutrients that you would say to focus on in that prep phase of pregnancy? [9:00] Question: Have you ever seen or worked with anyone who's suffered from gestational diabetes or anything like that? [11:00] Question: Are there any deficiencies that you've seen in your practice with women that need to be aware of in terms of whether before pregnancy or during pregnancy? [11:30] Vitamin D  [12:00] Question: Can you debunk some of the myths that surround training during pregnancy, and things to look out for during specific trimesters? [16:00] Diastasis recti [19:00] Question: Are there any training exercises you can be doing during that six week postpartum period? [22:00] Dynamic Neuromuscular Stabilization [22:30] Can you debunk some of the myths around core training at a postpartum stage? [22:30] Turkish Get Up Roll [25:30] Question: Do you have any tips on stretch marks and loose skin postpartum? [27:30] Question: Can you chat about your body building competition experience? [33:30] Question: Were there any pitfalls from your competition experience? [38:30] Iron Maiden [41:00] Question: Is there anything that you've personally changed your mind about in the last year, and why and it can be anything? [44:00] If you want to learn more about Melissa’s programs check her out on Instagram @melissaparisfitness, bells-up.tv and her website https://www.melissaparisfitness.com/ [45:00] If you're enjoying the show share it out by screenshotting an episode and tagging @rachelgregory.cns or leave a review on itunes to help grow the show!  [45:00] Keto For Women DIY program is now live! --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).

To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/ Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter  In this episode, Rachel breaks down the benefits of both metabolic fuels, building muscle in ketosis and incorporating carbs, insulin, why protein is queen and more! "In order to become as metabolically flexible as possible, you should go through periods of being lower carb, doing some fasting, getting into a state of ketosis. But does that mean you should stay there forever? No." Rachel Gregory Todays Questions: What are your thoughts on strength training while being in ketosis long term? Can you still build muscle? Do you recommend snacking or trying to eat more at every meal? Top Takeaways: Breaking down the two sides of the spectrum in terms of fuel sources-carbs and ketones Insulin explained How to align your feeding schedule so it optimizes your circadian rhythm  Show Notes: [0:00] Welcome back to MetFlex and Chill! A few announcements from Rachel before the show… Keto For Women DIY program is now open! [0:00] Muscle Building Program with Ashleigh Vanhouten coming April- Stay updated by subscribing to Rachel’s newsletter  [3:00] Shout out to Ketobrick and Livesavage Apparel for being a MetFlex and Chill Podcast Sponsor for February! [3:30] If you’re interested in Ketobrick or Livesavage Apparel check them out HERE! [4:30] Question: What are your thoughts on strength training while being in ketosis long term? Can you still build muscle? [5:00] A Low-Carbohydrate Ketogenic Diet Combined with 6-Weeks of Crossfit Training Improves Body Composition and Performance [8:00] Keto For Women DIY program [12:30] Apply for one-one one coaching with Rachel at www.metflexlife.com/apply  [13:00] Question: Do you recommend snacking or trying to eat more at every meal? [21:00] Shout out to Ketobrick and Livesavage Apparel for being a MetFlex and Chill Podcast Sponsor for February! [21:00] If you're enjoying the show share it out by screenshotting an episode and tagging @rachelgregory.cns or leave a review on itunes to help grow the show!  [0:00] Check out Rachel’s resources, recipes, podcast episodes, quick guides and much more at her website www.metflexlife.com  THINGS MENTIONED IN THIS EPISODE: Keto For Women DIY program is now open! Sign up for The Friday Flex! Thank you Ketobrick or Livesavage Apparel for being February’s Sponsor! A Low-Carbohydrate Ketogenic Diet Combined with 6-Weeks of Crossfit Training Improves Body Composition and Performance --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).

Are you struggling to turn initial phone calls into cash-paying customers? Do you cringe when a prospective patient asks if you take their insurance? Then you won't want to miss this week's podcast episode, where I share tried-and-true techniques for improving the initial phone call conversion rate for your cash-based practice. You'll hear relevant marketing tips and actionable strategies for managing those first customer conversations, improving your value proposition, and shifting your perspective to increase sign ups and reduce no-shows. And for every last detail on how I handle insurance objections and guide wary prospects into happy cash-pay customers, check out our proven, business-producing system: How to Answer the Question “Do you take my Insurance?” This “highlight” is taken from Q&A calls with my Mastermind Gold group—a highly interactive, supportive group where people who have tons of questions and concerns about how to start, grow, or transition to a cash-based private practice get the answers, resources, and confidence they need to build the practice of their dreams. We have a group coaching call every week, and we occasionally use excerpts of those calls for this podcast. USEFUL INFORMATION: Check out our course: How to Answer the Question “Do you take my Insurance?”