Blanche and Esther enter a deep dive into how to successfully train for weight loss, fat loss and body composition with Level TEN Coach Sarah Emma

Blanche and Esther are breaking down the fitness fad of Spot Reducing on this week's episode.

Blanche and Esther are talking all about pain this week, what to do to prevent pain, what factors contribute to pain and weakness and what to do when you find yourself with that lingering irritation that will not go away on its own. So we're glad to have you here as we unpack all of that in today's episode. Weekly update01:00 Blanche's week02:41 Esther week08:38 What is pain? 09:03 Pain is caused by going beyond capacity11:45 What are the factors of load and capacity that attribute to pain in fitness? 12:15 Factor #1: Bony abnormalities and body design13:24 Factor #2 Flexibility and mobility limitations14:23 Factor #3 Controlling recovery through sleep, diet, stress15:24 Factor #4 Work/home life stress16:20 Factor #5 Workouts20:38 How do we decrease pain? 21:00 Moving but moving differently23:33 Walking24:30 Adding stabilization and mobility workouts to your plan25:32 Strenghtening accessory muscles29:19 Actionable tip: Assess sleep, diet and stress and see if you can easily decrease your overall load by increasing your recovery. Rate them on a scale from 1-5.Get Moving30:13 Dynamic planks, part 2Walk out to planks

Blanche and Esther ask whether working out harder is worth the time and effort your putting into it

Blanche and Esther discuss cues our bodies give us when we are at the pinnacle of success, whether falling short of our goal is failure and how to plan for the next stage.

Ever feel like you're not moving forward closer to your fitness goals? Blanche and Esther talk about what factors play a role in getting stuck in the middle ground.

Blanche and Esther talk about managing expectations for movement at the most foundational level of building success in your workouts

Blanche and Esther talk about what investing in yourself looks like at different increments and what how to spot red flags when searching for a fitness program/coach.

Blanche and Esther talk about having a balanced view of rewards that add value to our lives and are less like chasing a carrot that's dangling in front of you.

Blanche and Esther differentiate between squats and deadlifts