Episoder
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"Should I workout if I'm sick/injured?" As online coaches, we get asked this question a lot and the answer is "it depends!"
Follow us --> OnlyFitness, Allen Ye, Monica Blanco
--- Support this podcast: https://podcasters.spotify.com/pod/show/onlyfitness/support -
WHY YOU ARE NOT SEEING PROGRESS:
1) WORKOUTS
doing too much —> EVERY DAY
not doing enough —> 1x/week
cardio only
program hopper
what should we apply?4-6 week program focused on progressive overload (increase reps, increase sets, increase volume, increase weight, increase time under tension)
track your lifts and progress!
learn to train with correct intensity (ties in with progressive overload)2) NUTRITION
eating whatever they want because they worked out (punishment v reward)
not eating enough (and its usually NOT ENOUGH PROTEIN)protein to build muscle!
do we NEED to track? (demonized in some circles)yes and no
generally, bringing more awareness to what you're eating and how you feel after eating can make a big difference3) NON-EXERCISE-RELATED ACTIVITIES
social health, spiritual health, financial health, emotional health, mental health —> what if instead of “health” its “hygiene”water
stress
sleep
go playFollow us --> OnlyFitness, Allen Ye, Monica Blanco
--- Support this podcast: https://podcasters.spotify.com/pod/show/onlyfitness/support -
Manglende episoder?
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In this episode, we go over:
1) how to build a workout routine if you only have 3 days to workout
2) how to schedule your week of workouts, and lastly
3) exercises to prioritize
Follow us --> OnlyFitness, Allen Ye, Monica Blanco
--- Support this podcast: https://podcasters.spotify.com/pod/show/onlyfitness/support -
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--- Support this podcast: https://podcasters.spotify.com/pod/show/onlyfitness/support -
Red flags in fitness 🚩🚩🚩
--- Support this podcast: https://podcasters.spotify.com/pod/show/onlyfitness/support -
Find us on Instagram and shoot us a DM if you have any burning questions that we can answer as our next topic on a future podcast
➡️ FREE WORKOUTS
➡️ FREE FITNESS GUIDE
➡️ FREE WHOOP STRAP
➡️ TEN THOUSAND (USE CODE YE FOR 15% OFF)
➡️ MAGIC SPOON CEREAL (CODE YE)
➡️ DISCORD COMMUNITY
➡️ THEALLENYE'S AMAZON SHOP
➡️ ASAPMONNY'S AMAZON SHOP
➡️ APPLY FOR ONLINE COACHING
Follow us --> OnlyFitness, Allen Ye, Monica Blanco, Niq Venus
Sponsorships: on for this episode
--- Support this podcast: https://podcasters.spotify.com/pod/show/onlyfitness/support -
Find us on Instagram and shoot us a DM if you have any burning questions that we can answer as our next topic on a future podcast
➡️FREE WORKOUTS
➡️FREE FITNESS GUIDE
➡️FREE WHOOP STRAP
➡️TEN THOUSAND (USE CODE YE FOR 15% OFF)
➡️DISCORD COMMUNITY
➡️THEALLENYE'S AMAZON SHOP
➡️ASAPMONNY'S AMAZON SHOP
➡️APPLY FOR ONLINE COACHING
Follow us --> OnlyFitness, Allen Ye, Monica Blanco
--- Support this podcast: https://podcasters.spotify.com/pod/show/onlyfitness/support -
Find us on Instagram and shoot us a DM if you have any burning questions that we can answer as our next topic on a future podcast
➡️FREE WORKOUTS
➡️FREE FITNESS GUIDE
➡️FREE WHOOP STRAP
➡️TEN THOUSAND (USE CODE YE FOR 15% OFF)
➡️DISCORD COMMUNITY
➡️THEALLENYE'S AMAZON SHOP
➡️ASAPMONNY'S AMAZON SHOP
➡️APPLY FOR ONLINE COACHING
Follow us --> OnlyFitness, Allen Ye, Monica Blanco, Tyler Hightower, Jessica Rihal
--- Support this podcast: https://podcasters.spotify.com/pod/show/onlyfitness/support -
Find us on Instagram and shoot us a DM if you have any burning questions that we can answer as our next topic on a future podcast
➡️FREE WORKOUTS
➡️FREE FITNESS GUIDE
➡️FREE WHOOP STRAP
➡️TEN THOUSAND (USE CODE YE FOR 15% OFF)
➡️DISCORD COMMUNITY
➡️THEALLENYE'S AMAZON SHOP
➡️ASAPMONNY'S AMAZON SHOP
➡️APPLY FOR ONLINE COACHING
Follow us --> OnlyFitness, Allen Ye, Monica Blanco
--- Support this podcast: https://podcasters.spotify.com/pod/show/onlyfitness/support -
Find us on Instagram and shoot us a DM if you have any burning questions that we can answer as our next topic on a future podcast
➡️FREE WORKOUTS
➡️FREE FITNESS GUIDE
➡️FREE WHOOP STRAP
➡️TEN THOUSAND (USE CODE YE FOR 15% OFF)
➡️DISCORD COMMUNITY
➡️THEALLENYE'S AMAZON SHOP
➡️ASAPMONNY'S AMAZON SHOP
➡️APPLY FOR ONLINE COACHING
Follow us --> OnlyFitness, Allen Ye, Monica Blanco
--- Support this podcast: https://podcasters.spotify.com/pod/show/onlyfitness/support -
Find us on Instagram and shoot us a DM if you have any burning questions that we can answer as our next topic on a future podcast
Step 0: Calorie Deficit
Step 1: Increase Your Non-Exercise Activity Levels
Step 2: Build Muscle
Step 3: Stress Management and Sleep
Step 4: Eat More Whole Foods, Fruits, and Vegetables
Step 5: Rotate Your Carbs and Fats with Each Meal
Step 6: Limit Your Liquid Calorie Intake
➡️FREE WORKOUTS
➡️FREE FITNESS GUIDE
➡️FREE WHOOP STRAP
➡️TEN THOUSAND (USE CODE YE FOR 15% OFF)
➡️DISCORD COMMUNITY
➡️THEALLENYE'S AMAZON SHOP
➡️ASAPMONNY'S AMAZON SHOP
➡️APPLY FOR ONLINE COACHING
Follow us --> OnlyFitness, Allen Ye, Monica Blanco
--- Support this podcast: https://podcasters.spotify.com/pod/show/onlyfitness/support -
Find us on Instagram and shoot us a DM if you have any burning questions that we can answer as our next topic on a future podcast
➡️FREE WORKOUTS
➡️FREE FITNESS GUIDE
➡️FREE WHOOP STRAP
➡️TEN THOUSAND (USE CODE YE FOR 15% OFF)
➡️DISCORD COMMUNITY
➡️THEALLENYE'S AMAZON SHOP
➡️ASAPMONNY'S AMAZON SHOP
➡️APPLY FOR ONLINE COACHING
Follow us --> FITish, Allen Ye, Monica Blanco, Hailey Gorski
--- Support this podcast: https://podcasters.spotify.com/pod/show/onlyfitness/support -
This episode's topics
How much protein do u need per meal/per day
Would you put fitness in your name?
Why fitness is not equivalent to health
Can you be healthy without being fit?
Can you be fit without being healthy?
Should you be healthy before chasing “fitness”?➡️FREE WORKOUTS
➡️FREE FITNESS GUIDE
➡️FREE WHOOP STRAP
➡️TEN THOUSAND (USE CODE YE FOR 15% OFF)
➡️DISCORD COMMUNITY
➡️THEALLENYE'S AMAZON SHOP
➡️ASAPMONNY'S AMAZON SHOP
➡️APPLY FOR ONLINE COACHING
Follow us --> FITish, Allen Ye, Monica Blanco
--- Support this podcast: https://podcasters.spotify.com/pod/show/onlyfitness/support -
In this episode, we discuss the effectiveness of fitness trackers like WHOOP, the Oura Ring, and the Apple Watch and the positives and negatives of each.
We also discuss how to create a workout so that you aren't going into the gym without a solid plan. We also talk about how to program your workouts week-by-week so that you can see RESULTS
➡️FREE WORKOUTS
➡️FREE FITNESS GUIDE
➡️FREE WHOOP STRAP
➡️TEN THOUSAND (USE CODE YE FOR 15% OFF)
➡️DISCORD COMMUNITY
➡️THEALLENYE'S AMAZON SHOP
➡️ASAPMONNY'S AMAZON SHOP
➡️APPLY FOR ONLINE COACHING
Follow us --> FITish, Allen Ye, Monica Blanco
--- Support this podcast: https://podcasters.spotify.com/pod/show/onlyfitness/support -
Debunking 10 of the most common fitness myths
➡️FREE WORKOUTS
➡️FREE FITNESS GUIDE
➡️FREE WHOOP STRAP
➡️TEN THOUSAND (USE CODE YE FOR 15% OFF)
➡️DISCORD COMMUNITY
➡️THEALLENYE'S AMAZON SHOP
➡️ASAPMONNY'S AMAZON SHOP
➡️APPLY FOR ONLINE COACHING
Follow us --> FITish, Allen Ye, Monica Blanco
--- Support this podcast: https://podcasters.spotify.com/pod/show/onlyfitness/support -
Welcome to our first episode🥳 (technically we had other episodes before those but those were just for practice)
Answering questions that people have been asking us related to fitness
[4:53] Is it comfortable wearing glasses while exercising?
[6:08] Is it possible to increase ankle width?
[6:47] When to incorporate a lifting belt and why?
[11:19] Best exercise to build the biceps and chest with no equipment?
[12:24] Thoughts on preworkout?
[18:45] What is dry scooping?
[19:53] Best gym shoes?
[23:10] To lose weight is it better to do cardio or some other exercise?
[27:34] Do you think a 1200 calorie diet at 164cm (5'4") is a good choice?
[29:53] Do lifting belts help shape your waist and why/why not?
[35:14] What exercise should I start with if I wanna train my abdomen (I started to exercise in January)
[42:30] Is having a proper diet really necessary
[45:28] What tips do you have for reaching 15% body fat and shedding off that last bit of stubborn belly fat?
[50:39] Dealing with anxiety at the gym
[1:03:57] How much protein, fats, carbs should you eat every day?
[1:08:27] How long does it take to see fitness progress for you? Like a week and you're noticing or?
➡️FREE WORKOUTS
➡️FREE FITNESS GUIDE
➡️FREE WHOOP STRAP
➡️TEN THOUSAND (USE CODE YE FOR 15% OFF)
➡️DISCORD COMMUNITY
➡️THEALLENYE'S AMAZON SHOP
➡️ASAPMONNY'S AMAZON SHOP
➡️APPLY FOR ONLINE COACHING
Follow us --> FITish, Allen Ye, Monica Blanco
--- Support this podcast: https://podcasters.spotify.com/pod/show/onlyfitness/support
