Do you struggle with those New Year's resolutions every year? Here are a few ways to set goals you will actually achieve this year. My name is Heather and I do this podcast with my Buff Bestie, Katie. I am an online personal trainer and nutrition coach out of Houston, TX and Katie is personal trainer and macro coach out of Queen Creek, AZ. You can find more information like this as well as links to apply for coaching over on our Instagram pages linked below: Heather Fuller, NASM CPT & CNC @buff.babe.fitness Katie Jeffers, PTA, BS, CPT @bodybykatie_mwf

I am solo this week and going over 2 questions I've gotten a lot lately and the first is should you eat or train a certain way before or during menopause? Also, how can you track foods in your calorie counter at smaller, non-chain restaurants or family prepared meals. My name is Heather Fuller and I am a personal trainer and nutrition coach in person and online, living in Houston, TX. You can find more information like this as well as macro friendly recipes and training tips over on my Instagram linked here.

Katie and I are back! And we wanted to go back over a topic that was on our most popular podcast last year and a big struggle for many. Especially this time of year. Gym anxiety. This can be one of the hardest things to overcome in your journey to health and wellness and we give our best tips as trainers and fellow gym goers to get your foot in the door and stay there for the long haul. Heather Fuller, NASM CPT & CNC I am an online and in person trainer and nutrition coach in Houston, TX You can reach out to me via email or my Instagram where I share training and nutrition tips! Katie Jeffers ACE CPT, BS & PTA Online and in person training and macro coaching in Queen Creek, AZ as well as assisted stretching, cupping and scarping. You can find the link to book services with her over on her Instagram as well as training tips and macro help!

Katie and I had the pleasure of sitting down with her client Khindra who over the last 18 months has lost and amazing 75lbs. As a busy night nurse Khindra shares her struggles and how she set herself up for success. She also details her upcoming goals to hit the 80lb milestone and help other women just like her understand they can do this too! If you would like to reach out for online coaching with Katie or myself you can DM us over on Instagram: Katie Jeffers, BS, CPT, PTA @bodybykatie_mwf Heather Fuller, CPT, CNC @buff.babe.fitness

We're back after our little break and this week Katie and I are sharing a few topics that we've either changed our stance on or broadened our opinions on based on current research and experience with our clients. If you have health goals, should you be consuming alcohol of any kind? Is there a benefit to extreme fad diets? Should you take the plunge in the ice bath phenomenon or even be icing your injuries? Take a listen and tell us what you think! I'm Heather and I am a certified personal trainer and nutrition coach living in Houston, Texas. I train clients in person here in Houston and Austin, and all over the world online through my 1 on 1 coaching app. If you have any questions or have interest in coaching, please head over to my Instagram to send me a direct message: @buff.babe.fitness Miss Katie is the other buff babe on this podcast. She is a Physical Therapy Assistant and certified personal trainer and nutrition coach living in Queen Creek Arizona. She also trains client all over the world online through her coaching app and you can reach out to Katie for coaching on her Instagram page: @bodybykatie_mwf You can also find lots of recipes, workouts and fitness related tips on our feed and in our stories! Later this week I will start uploading all of our episodes to YouTube. So if you prefer to listen and watch there check us out @BuffBabesFitPod

We're back after our little break and this week Katie and I are sharing a few topics that we've either changed our stance on or broadened our opinions on based on current research and experience with our clients. If you have health goals, should you be consuming alcohol of any kind? Is there a benefit to extreme fad diets? Should you take the plunge in the ice bath phenomenon or even be icing your injuries? Take a listen and tell us what you think! I'm Heather and I am a certified personal trainer and nutrition coach living in Houston, Texas. I train clients in person here in Houston and Austin, and all over the world online through my 1 on 1 coaching app. If you have any questions or have interest in coaching, please head over to my Instagram to send me a direct message: @buff.babe.fitness Miss Katie is the other buff babe on this podcast. She is a Physical Therapy Assistant and certified personal trainer and nutrition coach living in Queen Creek Arizona. She also trains client all over the world online through her coaching app and you can reach out to Katie for coaching on her Instagram page: @bodybykatie_mwf You can also find lots of recipes, workouts and fitness related tips on our feed and in our stories! Later this week I will start uploading all of our episodes to YouTube. So if you prefer to listen and watch there check us out @BuffBabesFitPod

What is the proper gym etiquette? This question was posted on my Instagram stories where people sent in their biggest pet peeves and irritations when they are trying to crush their workouts! If there is anything you think we missed or a funny story you'd like to share with us, head over to our instagram pages and let us know! I'm Heather and I am a certified personal trainer and nutrition coach living in Houston, Texas. I train clients in person here in Houston and Austin, and all over the world online through my 1 on 1 coaching app. If you have any questions or have interest in coaching, please head over to my Instagram to send me a direct message: @buff.babe.fitness Miss Katie is the other buff babe on this podcast. She is a Physical Therapy Assistant and certified personal trainer and nutrition coach living in Queen Creek Arizona. She also trains client all over the world online through her coaching app and you can reach out to Katie for coaching on her Instagram page: @bodybykatie_mwf You can also find lots of recipes, workouts and fitness related tips on our feed and in our stories!

This week I had the pleasure of sitting down with Lawrence Chambers. INBA World Cup Champion and pro natural bodybuilder, He works as a coach and personal trainer for his own company, Lit Fitness and lives in Austin, TX with his lovely wife and fellow body builder, Jessica Chambers. We chat about the commitment and wins of bodybuilding and if you're considering any kind of physique competing, whether or not its the right time for you. If you would like to apply for coaching with Lawrence or just see the amazing stories, fails, falls, wins and sense of community he shares with his clients, head over to his Instagram page and give him a follow! Lawrence Chambers: Personal Trainer: @ltrain_chronicles And as always, you can find me on my Instagram with any questions, concerns or to apply for my online coaching. Heather Fuller: NASM Certified Personal Trainer & Nutrition Coach: @buff.babe.fitness

This week's episode was recorded a few weeks ago but is still a great little chit chat between us buff babes. We talk about our personal goals we were finally able to set for ourselves, a business opportunity I walked away from, navigating the fitness content on social media and few other random things! As always, please reach out to us with any questions at all or to apply for coaching through our Instagram pages listed below. Katie Jeffers, PTA, BS, CPT: @bodybykatie_mwf Heather Fuller, CPT, CNC: @buff.babe.fitness

Today we discuss the very basics of what Macros (short for macronutrients) are and if counting them is a good idea for you and your current goals. As always, please reach out to Katie or myself with any questions you have on this topic or anything else related to health and fitness and as always we will do our very best to answer your questions! If you are interested in working online with us you can inquire about nutrition coaching and workouts on our Instagram pages listed below. Stay safe. Stay strong and be kind! Katie Jeffers, BS, PTA, CPT: @bodybykatie_mwf Heather Fuller, NASM CPT & CNC: @buff.babe.fitness & email@  [email protected]