The first step to uncover your fitness goals and obstacles is to use the worksheets I created to help you! You can find these at fitgirlpodcast.com under "surveys" on the menu or use the direct links below.  Goals and Obstacles Fitness Habits You don't have to make changes right now, but being aware will help you think during the holidays of any changes you make want to make or goals to set. 

Fit Girl Guide Podcast

Fit 259 Uncover Fitness Obstacles, Exercise Form, Nutrition

MET-Con Workouts!  Metabolic Conditioning Workouts aka Metabolic Enhancement Training/Conditioning. Met-Con training is by far the most effective way to transform your body in the least time!  LESS Exercise, MORE Results! A full body workout designed to spike your body's metabolic rate. Met-Con workouts create lean, tight muscle, supercharge your metabolism and increase strength. Rounds of 

Fit 258: Metabolic Conditioning Workouts

Conquer your stress, control your eating and keep your body on track toward reaching your fitness goals! The only holiday survival guide you'll need! MotivationTake a new perspective on things you can and cannot control this holiday season!  Subscribe to my Strong and Powerful Podcast for motivation topics in depth!TrainingThe importance of stretching!  Make yourself instantly slimmer, relieve 

Fit 257 Holiday Season Survival Tips!

Anaerobic training is better than cardio for fat loss, ripped abs and heart health! Healthy foods that cause bloating and what to eat instead. In time for the holidays, 5 easy steps to stop self-sabotage! Top reasons to do more anaerobic workouts: Faster Weight LossIncreased Metabolism Lose fat without dieting Less time, better results See abs faster Reduce belly fat Better endurance  Study 

Fit 256 Best Training for Fat Loss, Stop Self Sabotage, End bloating

In this episode, harmful exercises you should avoid, carbs to change your body and how to get to your goals faster with a view of yourself!MOTIVATIONHow do you view yourself? Take time for your self-awareness! Every day for 1 week: Write down 3 things/positive ways you view yourself.Every day for 1 week: Write down 3 your outstanding qualities. Your Self-image is crucial to success. it is how you see yourself, and can be negative or positive. And since your subconscious aligns with your thoughts it drives your actions to fulfill how you see your self. You subconscious and conscious want to be in agreement, unified. Which isn't always the case. If you see yourself one way and you truly believe it’s who you’re supposed to be, you subconscious will do everything it can to shift your life in that direction. The issue is that many of us don't stop and take a few seconds to see ourselves in any way, so there’s no driving force. Or worse, via self talk or what's been ingrained in us by other people, we see ourselves in a negative light, so we end up heading the wrong direction. Visualizing the person you want to be is important. Self doubt can easily switch the good image you have of who you think you are with one that throws you off track, kills your motivation and sabotages your chances at achieving that person you want to be or that goal that was important to you. How we view ourselves should always be under construction process with tweaks and minor changes because we do change as we learn and experience more in life. no matter where you are in your own growth or self improvement you need to evaluate yourself to keep focused what you see yourself accomplishing. Life is always moving in more than one direction. And when you take time to renew your self-image, what you want to accomplish the person you want to be and know you can be, serves as projection for success. What you feel about yourself affects how other people view you. You radiate or emit an energy that helps people with similar goals be attracted to you. Like attracts like, path of least resistance. Take a few minutes each day to write down who you want to be and who you feel you are, and what you want to accomplish. Also write what you have accomplished already! Acknowledge your successes, big or small, to strengthen your self image. In doing this you will be strong and powerful and achieve more in less time. If you need help getting started on viewing yourself and or your qualities here's some starters: I like who I am because… ....I feel good about my… .....I really enjoy doing...…   NUTRITION Carbs get a bad rap! You need them to build muscle, the kind that increases your metabolism and lets you have your cake and eat it too! Three meals and 2-3 snacks is your goal. Meals should have protein, fats and starchy carbs and fibrous carbs.TRAINING More exercises that cause problems.....and I just realized I forgot one in the podcast that I had intended to talk about, oops! I've already uploaded everything! I'll add that subject to the next podcast!Myth: Squat to 90 degrees (thigh parallel to floor)It was a staple in the “old days” but unfortunately many trainers-and I mean those of high school athletes, college and some pros still hold this to be true, yet we've know for years otherwise. Beware of the person that advises you do squats and stop at 90 degrees, thighs parallel to the floor!  I found two great sites for information on anatomy and sports [See image Pain in the soft tissue of your knee ] When it comes the knee,the most unstable angle is at 90 degrees! This is where the ligaments are stressed the most!  See knee anatomy image and you'll understand the stress on the ligaments when you stop at 90 degrees is shear force.  Going below parallel engages the hamstrings and glutes to help stabilize the knee. What to do instead: Lower the weight! Increase flexibility and focus on range of motion of your squat.  This may take time and need lots of stretching and strengthening of the hams and glutes to balance. The pay off is more muscles worked and ability of joints to stay healthy!Aside: When you injure your knee the doctor has you sit and bend it to 90 degrees to test the laxity of the ligaments – look up the  “Anterior Drawer Test” at https://www.ebmconsult.com/articles/anterior-drawer-test which I found to be a great site for information! )   Subscribe and get the full episode on iTunes, Spotify, Stitcher, iHeartMedia or download it below: Fit 255 Harmful Exercises, Best use of carbs, View Yourself Subscribe or listen on: Apple Podcasts  Spotify Stitcher iHeart Media 

Fit 255 Harmful Exercises, Best use of carbs, View Yourself

Unworthy Gym Exercises, the injuries they can cause and what to do instead! When to eat carbs and why. The importance of a written plan. Check out new Strong and Powerful podcast  Training Unworthy Exercise #1: Seated Leg Extension shear force on the connective tissues of the kneecontracts quadriceps with no co-contraction of the hamstringsDo instead: Squats, but ...if you only have access to the leg ext. then do ¼ ROM reps Unworthy Exercise #2: Upright Barbell Rowbad for shoulder joint shoulders at maximum internal rotation plus under load! pinching of the bicep tendon compressing the shoulder bursa makes bad posture worse! candidate for tendinitis & bursitis Do instead: Shrugs, row to neck (face pulls), Rotator cuff exercises  Unworthy Exercise #3 & 4 Behind the neck exercises-Barbell Press and Lat Pulldowns No real world function or usestress on neck and cervical discs and nerves Can injure the rotator cuff If you've ever done a pullup then you know its not the same as a pulldown. Most people not strong enough to do a pullup so we work on them activating the back muscles with the FRONT pull down. Do instead: pullups, hangs with scap contraction  NutritionWhen your goal is fat loss:eat foods that are nutrient denseFoods that make you feel fullavoid cravingsFoods to provide energyFoods with high nutritional benefit, ie not empty calories. First priority is good nutrition habitsOther first priority: Plan your meals! Meals should be a little higher protein diet with real, whole foods (vs packaged) such as meat, fish, eggs, plan yogurt, nuts, beans, vegetables, and fruit.   Preworkout carbs - A tip and a myth: There is no carb loading for a workout! Most likely, You don’t need to eat carbs for pre-workout energy. As long as you have consistent eating pattern you should be fine. Muscle glycogen provides more than enough fuel for an hour workout. And your workouts shouldn't be much longer than that, possible a tad more if you do a slow warmup and cooldown. Post workout carbs- Another tip and a myth: Bulking with carbs after a workout is not necessary. Sure, after training is a good time to have carbs to help with recovery, but it not the end of the world if you delay those carbs to your next meal. However, Post-workout can be one of the optimal times to eat higher carb foods (which means those carbs that are not green vegetables and low- glycemic fruits).Here's why:After a workout, your metabolism is increases so you’ll be burn calories quicker.For recovery, the body uses carbs to replenish muscle glycogen instead of storing them as fat. Carbs release insulin, but foods high in protein can also elevate insulin. Insulin is the storage hormone produced by the pancreas in response to food, which regulates the amount of glucose in the blood. Insulin warehouses the stored form of glucose, known as glycogen, in muscles and the liver. Insulin helps in recovery several ways: It enables amino acids to repair damaged tissues and build muscle mass. These effects are considered anabolic or muscle building.﻿ workouts invokes a variety of stress responses in the body. Inflammatory response. This occurs when you push your muscle and metabolic limits. if no inflammation is initiated, then strength and related performance adaptations would be impossible. You need it to get better! So your body produces inflammatory products and insulin increases recovery by way of suppressing them. Keep in mind that Insulin production is largely influenced by exercise and diet, especially the consumption of carbohydrates and protein. Which is why meal planning is so crucial.   Motivation  Make a written plan: organize by sequence, ie chronologicalset priorities on these itemsReview your plans regularlyrevise plan if neededevery minute spent in planning saves ten minutes in execution. Subscribe and get the full episode on iTunes, Spotify, Stitcher, iHeartMedia or download it below: Fit 254 Unworthy Gym Exercises, Carbs When & Why, Make a Plan! Subscribe or listen on: Apple Podcasts  Spotify Stitcher  iHeart Media 

Fit 254 Unworthy Gym Exercises, Carbs When & Why, Make a Plan!

Fit 253: Three myths I still hear about squats (there's a lot more but these bug me the most); who is the most important person you need for support (hint: its not who you think) ; nutrition questions and where to start! TrainingMyths about squats that must stop! Three myths I still hear about squatting (there's a lot more but these bug me the most) 1. Squats are bad for the knees. 2. Smith machine squats are safer than regular squats. 3. Squats are bad for the back. Main takeaways: Squats done properly are good for the knees, as well as the metabolism and your entire musculature system!Studies have also shown that squatting below parallel depth increases the stability of the knee.    Motivation Start the wheels of support in motion!  Who is that outside objective person who can help? This may be a personal friend or someone you haven't met, or someone you follow on social media or someone you want to meet who can help you. Knowing your expectations makes a difference AND telling your support group what you need and expect keeps them from guessing and enables them to truly help you.   Nutrition Wondering where to start? First start with a food log and calculate your calories and grams of protein, carbs and fats. If your body isn't changing and you think you are doing everything right, then the answer is one of two things: EitherYou are not doing what you think you are in terms of workout frequency and intensity orYou are not doing what you think you are in terms of food intake-substance and timing. If you fall into the “I've been doing it all and still don't see changes” category, then do the log or do a program with me! Subscribe and get the full episode on iTunes, Spotify, Stitcher, iHeartMedia or download it below: Fit 253 Squat Myths, Support, Nutrition Starting Point Subscribe or listen on: Apple Podcasts  Spotify Stitcher  iHeart Media 

Fit 253 Squat Myths, Support, Nutrition Starting Point

Check my fitness designs on Amazon, eBay (search "fitgirl podcast"), Etsy, Teepublic and of course, the best prices and selections at the Motivation Store! Visit fitnessmakeover.com or fitgirlpodcast.com to get to the store.  You'll also find links and updates on the fitgirlusa facebook page (Facebook.com/fitgirlusa) Take the Covid survey! Click Here QuickFitClub Update: A new 4-week jump start series to begin soon! Be sure to get on our email list for first notice!  TRAININGShould you always train to failure? Yes, no, maybe!What is training to failure? It's when you hit total muscular fatigue. That point during exercise when your "neuromuscular system can no longer produce adequate force to overcome workload."  Why do we focus on training to failure? Because it activates the greatest number of motor units! Of course, there is mixed and inconclusive research on this topic and a few precautions to think about!  Always training to failure can lead to over training and overuse injuries. My opinion is that you don't have to go to failure all the time. Use it as a parameter like any other training protocol. How would you use it? You can alternate going to failure in exercises, sets, workouts or cycles. End an exercise regardless of the failure point if technique is about to be. compromised.   MOTIVATIONDo you know here to find the help and support you need to make your goals a reality? Make a list of the people, groups, websites, forums, apps or organizations whose help could be imperative to achieving your goals. Sometimes, a single person can give you an idea or inspiration to take the next step. Share in the comments or on the Facebook Page, what groups, forums, apps have helped you in your fitness goals.  NUTRITIONThere's plenty of reasons why low carb diets don't work for long term weight loss. Sure, in the beginning they work, just like most diets [aka- regimented eating plans].  There are a few little known or often overlooked reasons why low carb diets fail.  First of all you need carbs! Maybe not as many as you think, but you still need them. The amount of carbs you intake, the timing of carbs and the combining of carbs with other foods are three major things you must consider before severely restricting carbs.  Mistake #1: Not knowing your starting point of carbs and therefore going too low!  Simply cutting the average person's carb intake in half could be considered low-carb, but if you are overweight and your goal is fat loss, you most likely need to go a lot lower than 150 grams. BUT: This is where facts get twisted! A review in the American Journal of Clinical Nutrition suggests the 50 to 150 g/day range is too high for losing body fat in overweight, sedentary populations. When The AJCN defines a low-carb diet as less than 50 grams a day that was for sedentary, overweight folks—a population that is likely to have a degree of insulin resistance, inflammation, and a poor metabolism. They are NOT referring to active people who are lifting weights and working out regularly. Being this active, you would benefit from a higher carb intake (compared to the 50 grams), or from toggling/cycling carbs. If you are lean (or looking to lose 5-20 pounds) and active and drop carbs too low, you risk two major affects to your metabolism. 1. Reduced thyroid hormone which reduces the amount of calories burned at rest 2. Higher cortisol levels-When carb intake is very low, cortisol is released and Having elevated cortisol all the time causes inflammation, adrenal fatigue, and eventually metabolic problems.  Mistake #2 Eating too much protein and too little fat. A lower carbohydrate diet is going to need to be higher in protein as well as fat. How much protein do you really need? Is it dangerous to eat as much protein as you want? The answer is yes! Why it could be dangerous to overeat protein1. If you are restricting carbs but eat more protein than the body needs, some of the amino acids in the protein will be turned into glucose. This provides an energy source that may reduce the body’s ability to burn fat, thus slowing or stopping fat loss. 2. When eating high quantities such as 200-250 grams of protein a day,Your body has a hard time eliminating the byproducts of protein metabolism such as ammonia, which is toxic for the body. 3. Studies suggest that people who consume lots of protein, particularly animal protein, had fewer beneficial gut flora which leads to the production of inflammatory compounds and poor gut health. This, in turn, may play a role in:  inflammation, obesity, diabetes, metabolic syndrome and liver health. There are plenty of other reasons why low carb is bad idea, but if you insist on doing it you need to know your starting point! There are plenty of apps to help you calculate and track nutrients. I like, and use, mynetdiary bc they track the time you eat and the protein grams. A lot of programs don't track those two. The biggest eye opener in analyzing any plateau such as lack of weight loss or an increase weight gained is logging your food! Drastic reduction of carbs is going to throw your body into a revolt and stagnate your weight loss, or worse, make you gain fat! Subscribe and get the full episode on iTunes, Spotify, Stitcher, iHeartMedia or download it below: Fit 252: Training to failure-Find support-Why low carb diets fail 

Fit 252: Training to failure-Find support-Why low carb diets fail

You're going to need all weekend to listen to this marathon on belly fat reduction-myths and truths and how to get rid of it! This is a long episode! Training-Learn how to use the training methods discussed in the last few podcasts to create your own program! Motivation-The second question to ask yourself when setting goals and making a plan for success!Updates on the new apparel sites and now available on Etsy, Ebay and soon Amazon! PS It seems iTunes doesn't have the Fitness genre anymore? But this is now labeled as Podcast. Not sure what I missed.Subscribe and get the full episode on iTunes, Spotify, Stitcher, iHeartMedia or download it below: Fit 251 Workout Methods, Belly Fat and Success 

Fit 251 Workout Methods, Belly Fat and Success

Fitness wear at the Pro Shop!Take the covid survey at fitgirlpodcast.com or click here.Apparel at fitgirlpodcast.comEtsy store name: strongandpowerfulTrainingCombining training methods for better results!Do negatives using forced reps with a partner or "cheating" or focus on eccentric part of the exercise. How to use supersets and antagonistic training for faster, more effective workouts.Study showed greater metabolic activity and higher afterburn from supersets than traditional straight set resistance exercise.NutritionFats for fat loss! Eat the right amount of fat for a lean body!Part 1:  OmegasEat foods that contain omega-3 fats such as fish, pasture-raised beef, pork, and organic dairy. Use a variety of sources such as nuts, olive oil, avocado, seeds for Omega-6 fats.Omega-3s support body composition and a better metabolism by improving insulin signaling to the cells.  Plus they offer brain protection and lower inflammation. The omega-6 fat helps healthy tissue, nice skin, hair, and healthy joints.  Supplementation is a good way to get omegas.Part 2: Food combinationsEat fat with protein and plants (vegetables or fruit)and have less carbs. Steady blood sugar levels are key to fat loss, maintaining a good, high metabolism, and good energy levels.MotivationWrite your goals and assess four questions. This is the first of the four:What difficulties stand between you and your goal?Think about the difficulties or obstacles that may have stood ( or now stand) between you your goal. Do you know why you haven't achieved this goal already?  Is something holding you back? Is it your past, your mind, your experiences? What problems do you have to solve, what difficulties do you have to overcome, to achieve your goal?Write them all down. Collaborate with a friend, coach or mentor then create stepping stones to reaching that goal.More questions to help you clarify your goals in the next episode! Subscribe and get the full episode on iTunes, Spotify, Stitcher, iHeartMedia or download it below: Fit249: High Intensity Training and Metabolism, Low carb fat loss mistakes, Celebrate and forgive yourself 

Fit 250 Combining Methods, Fats for fatloss, questions for goals.

Subscribe and get the full episode on iTunes, Spotify, Stitcher, iHeartMedia, links below!NutritionDon’t Make These Fat Loss Mistakes When Going Low-CarbInadequate protein intakeWrong kinds of fats and not enough of the right onesMake use of caffeineTraining Method #3: Circuit High Intensity ExerciseGreater intensity and longer time under tension mean greater motor unit recruitment for a longer period of time. This metabolic stress causes great effects on muscle growth.MotivationCelebrate Every Achievement  and forgive yourself! Turn negative thoughts into supportive ones.  www.fitgirlpodcast.comSubscribe and get the full episode on iTunes, Spotify, Stitcher, iHeartMedia or download it below: Fit249: High Intensity Training and Metabolism, Low carb fat loss mistakes, Celebrate and forgive yourself 

Fit 249: High Intensity Training and Metabolism, Low carb fat loss mistakes, Celebrate and forgive yourself

This podcast deals with the 2020 pandemic, personal updates, the status of my other projects and some hints on how to make the covid-19 shut down possibly productive! Subscribe and get the full episode on iTunes, Spotify, Stitcher, iHeartMedia or download it below: Fit 248.5 Pandemic and UpdatesTake the Covid-19 Survey, click here.PeeWee the dog on YouTubeCheck out the new fitgirlpodcast.com site and the renovated FitnessMakeover.com site! 

Fit 248-5 Pandemic and Updates

Work with me! Custom Programs!Training: Linear cycles for strength. Increased strength means an increase in muscle tissue. More muscle boosts the metabolism! An increase metabolism burns more calories all day long, which is the true key to permanent weight loss and sustained muscle tone.Example:Cycle 1-Weeks 1-3: Rep zones: 10-12 reps, 8-10 reps, 6-8 repsCycle 2-Week 4: High Volume Training Week; 12 RM for all exercisesCycle 3-Weeks 5-7 Rep zones: 8-10 reps, 6-8 reps, 4-6 repsCycle 4-Week 8: High Volume Training Week; 12 RM for all exercisesCycle 5-Weeks 9-11 Rep zones: 6-8 reps, 4-6 reps, 2-4 repsCycle 6-Week 12: High Volume Training Week; 12 RM for all exercisesNutrition: Breakfast Benefits Probably the #1 way most people screw up their metabolism and block themselves from burning fat is skipping breakfast. Yet breakfast is such an easy thing to do and reap benefits! Breakfast sparks your metabolism, improves brain function and helps weight control by preventing starvation mode.Breakfast doesn't have to be big. It could be as simple as a hard boiled egg, zone perfect bar, whey protein drink, muffin, fruit, cottage cheese, yogurt, or even toast with butter.Need ideas? Visit these sites (I am not affiliated with these)Fast, trendy, Fancy, healthy breakfast: https://greatist.com/health/healthy-fast-breakfast-recipes#grains Simpler, make ahead and grab on the go recipes: https://www.foodiecrush.com/easy-healthy-breakfast-recipes/ Motivation Priorities and Emotional Obstacles Get Your Priorities Straight! Start by having a plan and making "commitment appointments." Begin each day (or do the previous night) with a plan! Set your goal for the day. Plan ahead, or have a plan, for obstacles. Remind yourself that every change you make brings you one step closer to becoming a strong and confident person.Subscribe and get the full episode on iTunes, Spotify, Stitcher, iHeartMedia or download it below: Fit 248 Linear cycles for strength, Breakfast Benefits, Priorities and Emotional Obstacles 

Fit 248 Linear cycles for strength, Breakfast Benefits, Priorities and Emotional Obstacles

You'll always get better results when you enter the gym with a plan! The next few podcasts focus on various methods of training to help you reach your goals and stay motivated.  Workout ApparelTraining: Method #1 Eccentric Exercise Methods. Warmup with the range of motion for the intended exercise. Do not burnout, over fatigue or do high reps! One or two traditional warm-up sets at 50%-70% of what you normally lift for that exercise, along with some light stretches would make a good warmup.As with all programs, the number of sets, reps and exercises will vary based on your goals, exercise history and fitness level. In this episode, you'll learn about three methods of eccentric training. Method 1: Eccentric emphasis.Here you focus on the lowering portion of the exercise. You can use variables such as a longer time of lowering or repetition schemes.  For example, if your regular pace is 3 count up and 3 count down, change it to 3 count up and 6 count down. Or just think of it as regular pace up and super slow down!Method 2:  Supramaximal training.The supramaximal is a controlled lowering of loads above the concentric 1 RM. Similar to the old school "negatives."  You may need some assistance on the concentric portion if you are using weights that are 110% to 120% your one rep max. Again, you can vary the repetition ranges, the weight or the lowering time.Method 3: Two up: One down Start with 40-50% of the weight you would use.  Lift the weight up (concentric) with both limbs and then lower the weight with one limb; repeat the concentric phase and lower with the alternating limb.  You should aim for a one second lift and  lower with three seconds.NutritionFad diets-good or bad? Low carb, Keto, low fat, high fat, controlled portions, Scarsdale, Atkins, the list goes on! Some "fad" diets aren't so bad while others can wreck your metabolism! Balanced eating is always best. In this episode learn more about what fad diets are and how they can be damaging to your goals!MotivationThink lean! Be realistic with your plan and find one that will fit your lifestyle or hire a trainer to help you design the right program for you. Little changes last longer and have a bigger impact.  You need to cut out only 150 calories a day to lose 15 pounds in a year, so start small.Visualize Establish a routine of relaxation and visualization.How do you walk? With your head held high! How do you dress? More boldly!  How do you feel? More confident, energized, and proud of your achievements!  Reinforce the person you want to be!Subscribe and get the full episode on iTunes or download it below:Fit 247 Training Methods, Fad Diets, Visualization 

Fit 247 Training Methods, Fad Diets, Visualization

Updates, true confessions and new projects! Training-the most effective sets and reps for each level of fitness, Nutrition-Three reasons why you need more protein! Motivation-Simple steps to keep you on track!TrainingSets and reps for effects on strength: 1. Novice to Intermediate: loads of 60-70% of 1RM, 8-12 reps, 1-3 sets, slow to moderate contraction speeds, 2-3 min rest between multiple sets, novice train 2-3 days/week while intermediate may train 3-4 days/week2. Advanced: loads of 80-100% of 1RM, 5-6 reps, mixed contraction speeds (slow, moderate, fast), multiple sets in a periodized sequence, 1-2 min rest between multiple sets, train 3-4 days/week3. All-Novice, Intermediate and Advanced do unilateral, bilateral and multi- joint exercise selections, large muscle groups prior to small muscle groups, progressively increase load from 2-10%.Training methods and cycles:For best and continued results, cycle your training methods! A cycle is a period of time utilizing one method of training. Most people don't go to the gym with a plan, yet alone a cycle of training methods. This is exactly why most people never see changes in their body. They are stuck doing the same things, yet expecting different results.Think about the last time you went to the gym. Did you have a plan before you entered or did you just “wing it”? You can't have the intensity needed to see real changes in your body if you don't have a goal of a previous weight or number of reps. Keep a training log!Knowing you did 5 sets of squats at 100lbs for 10 reps last week, will challenge you to do more. How bout 105 for 10 reps? You have to know from where you have come in order to get to where you want to go!I have several clients who are advanced level exercisers, and know how to train hard, who rely on me to create a program that challenges and changes according to their goals. We don't necessarily change the plan every week, but we do meet, review and complete the workout each week. This way I can tell if they are pushing themselves enough, as well as doing the exercises properly. I'd highly recommend this if you are an advanced exerciser. Yes, I do custom programs and check-ins online too, just visit fitnessmakeover.com for details.Five different methods of training. These can be cycled for 3-12 weeks depending on your training status/level. Each method will be explained in greater detail over the next several episodes.Methods:1. Eccentric Exercise Methods.2. Periodization Study: Linear vs. Reverse Linear for Strength (12-week mesocycle)3. Circuit High Intensity Exercise from Italian Research Team4. RP=Rest Pause technique: Weight at a 6RM-rest 20 sec—(2 to 3 reps)—rest 20 sec (1-2 reps)5. Maximize Hypertrophy by combing all hypertrophy theories: Metabolic Stress, Greater Intensity and Time Under TensionNext episode: Method #1 for Strength Development: Use Eccentric Exercise MethodsNutrition Three reasons why you need more protein! There are many reasons why you should eat more protein than you probably do right now. But we're going to focus on just three today!1. Eat Protein at Every Meal to boost metabolism. Eating protein foods can increase your metabolism for a few hours. This is called the thermic effect of food (TEF). It's caused by the extra calories required to digest, absorb and process the nutrients in your meal. Protein causes the largest rise in TEF. It increases your metabolic rate by 15–30%, compared to 5–10% for carbs and 0–3% for fats.2. Eating protein has also been shown to help you feel more full and prevent you from overeating.  One small study found that people were likely to eat around 441 fewer calories per day when protein made up 30% of their diet.3. Eating more protein can also reduce the drop in metabolism often associated with losing fat. This is because it helps prevent you from losing muscle, a common side effect of dieting.Bottom Line: Eating more protein can boost your metabolism, burn more calories and help you eat less!MotivationSlight change to this podcast- I won't be quite as detailed on this section, because of a new podcast-Strong and Powerful. An overview of the topic will be here and here then details there!An 8 -step plan will keep you on track. You may very well be able to apply the following with the understanding of the principles you learn in this episode Today we'll review #1-2; Next podcast #3-4 etc.1. Define Your Motivation2. Choose an Attainable Goal 3. Design Your Own Plan4. Visualize5. Get Your Priorities Straight6. Uncover Emotional Obstacles7. Celebrate Every Achievement -comment your feelings about this8. Forgive YourselfDetails:1. Define Your Motivation 6-Steps to define your motivation:1. Start by listing all the reasons you can think of for wanting to accomplish a goal. Why do I want this2. Highlight any that include other people.3. Rewrite the list, omitting the highlighted items.4. inspect each one for phrases like "have to" or "must." Such words imply obligation, not desire; Translate each "have to" into a "want to."5. Review your reasons – if they lose their relevance, pare down the list again,6. find two or three of the most compelling motivations.2. Choose an Attainable GoalStart small. Take your end goal and work backwards to small monthly weekly and daily goals.Subscribe and get the full episode on iTunes or download it below:Fit 246 Effective Sets, Protein, Get on Track! 

Fit 246 Effective Sets, Protein, Get on Track!

Training, Nutrition and Motivation! Tips and strategies in training, nutrition and motivation to lose weight, tone, tighten, increase confidence, boost metabolism and eliminate bad habits! Get in Shape and Stay in Shape!

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Fit Girl Guide Podcast

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