If you've ever been confused on the topic of body recomp, this episode is for you! We dive into if recomp is really possible, who it's best fitting for, key variables for successful recomp, assessing progress, and more. You're in for a treat! Timestamps are below. Follow/Message me on IG Apply for 1-1 Coaching Timestamps: 1:55 - testimonials from my body recomp class 3:40 - defining terms (body composition & body recomp) 6:30 - body recomp vs a deficit & building phase 7:20 - can you actually do both at once? (the science) 8:44 - how can the scale stay the same if I'm losing fat? 10:29 - is recomp optimal? 12:05 - who has the best and worst potential for body recomp? 15:00 - if you have good recomp potential, should you still take that approach? (not necessarily) 17:55 - what if you don't have good potential? 19:24 - 5 key components of successful recomp 19:41 - training for body recomp 32:38 - energy balance for body recomp 36:11 - protein intake for body recomp 39:00 - recovery factors for body recomp 45:05 - adherence for body recomp 46:22 - assessing progress in a recomp phase 51:26 - what if you don't have good potential for a recomp phase? long term recomp? 54:05 - recap & summary Hope you loved the episode!

So many people set themselves up for miserable diets. My goal with this episode is to make sure that's not you! In today's episode, we discuss 6 different ways to make your diet easier and more enjoyable so that you can stick to it, see results, and sustain those results! Enjoy! Timestamps are below. Message me on IG - ask me a question for future Q&A episodes Apply for 1-1 Coaching 1:45 - Why this conversation is important 4:50 - Engineering an environment for success 11:44 - Having a tentative gameplan 15:10 - Strategies to manage your hunger 20:12 - Getting support from others in your life 25:45 - Managing your total stress load 30:50 - Accepting the sacrifices 34:00 - A tangent on "balance" 34:50 - Episode recap 35:17 - What's coming next to the podcast?

With so many workout programs out there, how do you know which ones are good? Today, we are talking about red flags to look out for in workout programs to help you filter through the online world of training. Enjoy! Timestamps below. Follow/Message me on IG (don't forget to ask about my free body recomp class!) Apply for 1-1 Coaching 2:34 - A very important preface to this episode that will give context to this subject (don't skip this!!!) 6:02 - Red flag 1: False advertising of results 8:58 - Red flag 2: All barbell work 12:48 - Red flag 3: Poor exercise selection 19:22 - Red flag 4: No consideration of energy balance (aka if you're in a deficit or not) 22:46 - Red flag 5: Excessive volume & junk volume 28:40 - Red flag 6: 5-6 day training splits 30:25 - Red flag 7: No tempo guidelines 33:45 - Red flag 8: Too good to be true claims 35:00 - Red flag 9: Workouts change weekly 37:00 - Red flag 10: Being "dead" after every workout Rate/review, follow/subscribe, and share to support the show!

What changes should you make to your diet when you are aiming to lose body fat? In this episode, I walk you through 10 things I personally change about my diet when I am in a caloric deficit aiming for fat loss. These changes are to ensure I not only get the best results possible, but also enjoy the process along the way! You'll get tons of practical tips to walk away from this episode with. Enjoy! Follow/message me on IG Follow me on TikTok Apply for 1-1 Coaching

Do you struggle to maintain any progress you get? Or maybe you are nervous you are going to lose the progress you've made? This episode is for you! Today, we are talking about common mistakes I see when it comes to weight maintenance and maintaining your progress. Hope you enjoy! Follow/message me on IG! Apply for 1-1 Coaching

It's a Q&A! And we've got some great questions to cover in this episode. Listen to my thoughts on meal plans, where to start if you are always bloated, 3 day training split, growing your glutes, and more. Timestamps are below! 2:53 - What are your thoughts on meal plans? 12:04 - Can I build muscle only training 3x a week? 18:10 - Do I really need to track my steps? 24:22 - Where should I start if I'm always bloated? 32:18 - How long should my diet last? 36:47 - What is the best way to grow your glutes? Apply for 1-1 coaching Message/follow me on IG

Feel like you keep falling off your plan? Struggling to get clients to adhere? Let's talk about red flags in your program that could be throwing off your (or your clients) adherence, and how you can fix it! In this episode, we talk about 10 different things you can keep in mind to improve your (or your clients) adherence. I know you will take away SO much value from this episode. Enjoy! Apply for 1-1 Coaching Message/Follow me on IG Download my meal prep guide Listen to the discipline episode

You've heard the advice to "just eat in a calorie deficit". You've probably even said that you want to "recomp". What do these phrases really mean though, and how can you implement them into your journey? This episode will break down exactly that! Learn about how a calorie deficit really works, what actually makes up your total calories burned for the day, what is necessary for building muscle and losing fat at the same time, and more. Enjoy! Message me on IG! Apply for 1-1 Coaching

The deepest dive into the scale you've probably ever heard. I'm giving you EVERYTHING you need to know! We dive into what even actually makes up the scale, common misbeliefs, when to use (and not to use) the scale, what other metrics can help us understand the scale better, and how to get more a more accurate assessment of your weight. You will walk away from this episode with a new outlook on the scale and how to use it in a more productive manner on your fitness journey. Enjoy! APPLY FOR 1-1 COACHING MESSAGE ME ON IG

Are you feeling frustrated by your lack of results for the work you put in at the gym? In today's episode, we dive into why you aren't seeing the changes you want to your body, despite working out! I start off by overviewing what changing your body really boils down to, and then I break down 10 reasons you might be stuck. We dive into training variables (exercise selection, tempo, rest times, & more), recovery factors, diet, & more! I know you are going to love this episode. Enjoy! Message/Follow me on IG Apply for 1-1 Coaching