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]

Part 2 in our little veggie series, Katie and I talk about how to overcome texture and flavor issues so you can expand the veggies in your own diet. We are definitely both familiar with hating certain flavors and textures and we have used these approaches not only for ourselves but with our clients in expanding our very important micronutrient intake! Please let us know if you have any questions, thoughts or concerns by heading over to our Instagram pages, where you will also find many recipes and ideas for fruits, veggies and whole grains! Heather Fuller, NASM CPT & CNC: @buff.babe.fitness Katie Jeffers, CPT, BS, PTA: @bodybykatie_mwf

This week I am joined by Speech and Language Pathologist, Adrianna Salazar and we are discussing how to help picky little eaters expand their diets. It can certainly be a challenge to get kids to try new foods without a serious battle! We talk about some tips to help kids overcome those fears and how the whole family can benefit from little changes! Please feel free to reach out to me on Instagram with any questions, ideas or concerns you may have! Heather Fuller NASM CPT, CNC; @buff.babe.fitness and you can find Adrianna and check out her many wonderful adventures with her better half over on their travel insta page: @wander.smore As always, stay safe! Stay Strong! And be kind <3

Today we cover a slightly sensitive topic and that is finances and how they are related to your health in general, as well as your fitness goals. We have both personally gone through times of financial difficulties. So we both understand that there are times that the extras HAVE TO GO! But should your health be one of them? We chat about how to take an honest look at your finances and what you can do if your current situation just will not allow for a trainer or even a gym membership. . Please reach out to us with any questions or concerns you have on this topic or any others related to exercise and nutrition. You can also find budget friendly grocery and meal tips, exercises and many other health and wellness resources on our Instagram pages below. Heather Fuller NASM CPT &amp; CNC: @buff.babe.fitness &nbsp;&amp; email@ &nbsp;[email protected] Katie Jeffers BS, PTA, CPT: @bodybykatie_mwf