Episodes
-
Jb and Andy discuss how their routines have shifted after having their little one 6 months ago!
If you liked this episode please like and share with your friends and family! ๐
You can follow us at:
@F45Hamiltondowntown
@the_effecutive (JB)
@livaligned ( Andy)
Come in for a 7 day trial at F45 Hamilton Downtown!
If you listened to this podcast you are eligible for a FREE week! :D
Email Andy at [email protected]
Northern Raised Meat Delivery
https://northernraised.ca/?via=1667580616879x481748272592977900
use code F45HAM for 15% off your first order!
Check out BiOptimizers
and get 10% off using the code COACHANDY
www.bioptimizers.com -
Andy interviews Janna to learn more about the creation of her company BoobyFood! BoobyFood is operated out of Calgary Canada and specializes in freeze drying your breastmilk into a shelf stable powder!
Janna has a background in Kinesiology and Nutrition and became "obsessed" with breastmilk, its properties and building a stash after she had her first child. Her company helps thousands of women preserve their stash for YEARS longer than in the freezer where it can then be used in bottles on-the-go without needed to use freezer bags or sprinkled on top of solids to add extra nutrition and antibodies to your little ones meals!
Want to get your stash freeze dried?!
Here's a link for 20% off ordershttps://boobyfood.com/discount/F45-20
the discount code is F45-20
Listen to learn more and follow her at
@ILoveBoobyFood on Instagram!
https://boobyfood.com/If you liked this episode please like and share with your friends and family! ๐
You can follow us at:
@F45Hamiltondowntown
@the_effecutive (JB)
@livaligned ( Andy)
Come in for a 7 day trial at F45 Hamilton Downtown!
If you listened to this podcast you are eligible for a FREE week! :D
Email Andy at [email protected]
Northern Raised Meat Delivery
https://northernraised.ca/?via=1667580616879x481748272592977900
use code F45HAM for 15% off your first order!
Check out BiOptimizers
and get 10% off using the code COACHANDY
www.bioptimizers.com -
Missing episodes?
-
If you liked this episode please like and share with your friends and family! ๐
You can follow us at:
@F45Hamiltondowntown
@the_effecutive (JB)
@livaligned ( Andy)
Come in for a 7 day trial at F45 Hamilton Downtown!
If you listened to this podcast you are eligible for a FREE week! :D
Email Andy at [email protected]
Northern Raised Meat Delivery
https://northernraised.ca/?via=1667580616879x481748272592977900
use code F45HAM for 15% off your first order!
Check out BiOptimizers
and get 10% off using the code COACHANDY
www.bioptimizers.com -
So sorry it took me this long to get it out! I recorded this (not knowing) when I was 4 days away from going into labour. It may not be perfect editing either so im sorry for that but my pockets of time are short these days! :P
I will do my best to add show notes in the coming weeks! Otherwise reach out to me on IG @Livaligned
Enjoy!If you liked this episode please like and share with your friends and family! ๐
You can follow us at:
@F45Hamiltondowntown
@the_effecutive (JB)
@livaligned ( Andy)
Come in for a 7 day trial at F45 Hamilton Downtown!
If you listened to this podcast you are eligible for a FREE week! :D
Email Andy at [email protected]
Northern Raised Meat Delivery
https://northernraised.ca/?via=1667580616879x481748272592977900
use code F45HAM for 15% off your first order!
Check out BiOptimizers
and get 10% off using the code COACHANDY
www.bioptimizers.com -
If you liked this episode please like and share with your friends and family! ๐
You can follow us at:
@F45Hamiltondowntown
@the_effecutive (JB)
@livaligned ( Andy)
Come in for a 7 day trial at F45 Hamilton Downtown!
If you listened to this podcast you are eligible for a FREE week! :D
Email Andy at [email protected]
Northern Raised Meat Delivery
https://northernraised.ca/?via=1667580616879x481748272592977900
use code F45HAM for 15% off your first order!
Check out BiOptimizers
and get 10% off using the code COACHANDY
www.bioptimizers.com -
Here I am again giving as great detail as I can in my pregnancy experience so far!
I hope these help any new Mama's to be in some way by sharing my experience although everyones is unique!
Main Nursery Items and baby gear:
Crib and dresser : Babyletto Green guard certified
Mattress: Obasan GOTS and GOLS certified
Peanut Changer Pad
Diaper pail : Ubbi
Rocker/Glider : Monte design Green guard certified
Snuggle me organic sleeper
Baby Monitor (no wifi / less EMF and anti-hacker) : Infant Optics
Uppa baby Stroller, car seat and playard
Off gassing and materials certifications:
https://essentialsleepboutique.com/blogs/news/confused-about-green-certifications
GOLS / GOTS
Fetal HR Doppler
Nutriton:
Reducing headaches , increasing energy and amniotic fluid : LMNT electrolytes
Protein increase : Grass fed whey , Beef protein isolate, collagen powder
Pregnancy movement courses:
Push Prep ( Prenatal Pilates to prepare for birth and post pardon recovery)
Spinning Babies ( yoga for optimal baby positioning for labour)
Books / resources :
Nuture Month by month pregnancy guide
Ina May Gaskin guide to child birth
The business of being born documentary
The Natural Minded Mama IGIf you liked this episode please like and share with your friends and family! ๐
You can follow us at:
@F45Hamiltondowntown
@the_effecutive (JB)
@livaligned ( Andy)
Come in for a 7 day trial at F45 Hamilton Downtown!
If you listened to this podcast you are eligible for a FREE week! :D
Email Andy at [email protected]
Northern Raised Meat Delivery
https://northernraised.ca/?via=1667580616879x481748272592977900
use code F45HAM for 15% off your first order!
Check out BiOptimizers
and get 10% off using the code COACHANDY
www.bioptimizers.com -
The Challenge has changed a bit over the years so we thought it would be a good idea to give a new overview and our general tips to set you up for ultimate success. This is very similar information we give at our challenge talks and those who attend our talks out perform those who don't! So listening to this is a leg up on achieving your results. Listen the whole way through! !I know we get a little technical at times but the more you immerse yourself in this the more you'll get out of it!
Books:
Young Forever
The Strength Training Revolution
Podcasts:
Mind Pump : Raw Fitness Truth
The Doctor Gabrielle Lyon Show
Be Well By Kelly - Kelly Leveque Nutritionist
The Doctors Farmacy - Dr Mark Hyman
Peter Attia - The Drive Podcast
Recommended episodes :
Impact podcast with Dr. Lyon
Peter Attia and Rhonda PatrickIf you liked this episode please like and share with your friends and family! ๐
You can follow us at:
@F45Hamiltondowntown
@the_effecutive (JB)
@livaligned ( Andy)
Come in for a 7 day trial at F45 Hamilton Downtown!
If you listened to this podcast you are eligible for a FREE week! :D
Email Andy at [email protected]
Northern Raised Meat Delivery
https://northernraised.ca/?via=1667580616879x481748272592977900
use code F45HAM for 15% off your first order!
Check out BiOptimizers
and get 10% off using the code COACHANDY
www.bioptimizers.com -
You cannot and WILL not see results if you don't recover from your workouts!
Many members time and time again, come to us wondering why they have plateaued or are frustrated when they get injured. The question ( and answer) is always the same..
"What's your recovery strategy like?"
"oooooh.. uuuhh.. I take a day off 1x per week!"
We're here to tell you aaaaagin ..that's not enough.
Listen in to our reasons why that is and tips to enhance your recovery!If you liked this episode please like and share with your friends and family! ๐
You can follow us at:
@F45Hamiltondowntown
@the_effecutive (JB)
@livaligned ( Andy)
Come in for a 7 day trial at F45 Hamilton Downtown!
If you listened to this podcast you are eligible for a FREE week! :D
Email Andy at [email protected]
Northern Raised Meat Delivery
https://northernraised.ca/?via=1667580616879x481748272592977900
use code F45HAM for 15% off your first order!
Check out BiOptimizers
and get 10% off using the code COACHANDY
www.bioptimizers.com -
In this episode, Andy sits down with Lifestyle and Health Coach - Tasha Star, to discuss the trends they both see in diet/nutrition, different coaching styles and "all of the fads". It seems that everyday there's a new trend in diet and nutrition and a new approach to "getting slim quick". But then again, some people believe it's all about aesthetics and others focus on "body positivity". This can sometimes cause neglect towards healthier lifestyle choices in an effort to steer away from the aesthetic obsessed majority. Neither group may be acknowledging the health consequences that can arise from these extremes.
So, what do you do when you want results but in the healthiest and most self-loving way possible?
Listen to find out!
Follow Tasha at @Tasha_Star_Fitness
Or email her at [email protected]If you liked this episode please like and share with your friends and family! ๐
You can follow us at:
@F45Hamiltondowntown
@the_effecutive (JB)
@livaligned ( Andy)
Come in for a 7 day trial at F45 Hamilton Downtown!
If you listened to this podcast you are eligible for a FREE week! :D
Email Andy at [email protected]
Northern Raised Meat Delivery
https://northernraised.ca/?via=1667580616879x481748272592977900
use code F45HAM for 15% off your first order!
Check out BiOptimizers
and get 10% off using the code COACHANDY
www.bioptimizers.com -
We had the opportunity to sit down with Cathrine from Nutrisense ( A CGM company based in the states and unfortunately not providing services in Canada.. yet!) She's a Dietitian who specializes in Glucose monitoring to optimize your health. We all have unique biological responses to glucose so this is a great way to understand what foods serve you best and help you to think clearer, perform better and potentially live longer!
You can also learn a lot from using a single point in time glucose monitor with the finger prick and collect data yourself! If you have an suspicion you have a sensitivity please have your bloodwork done with a naturopath like
Justin Gallant ND.If you liked this episode please like and share with your friends and family! ๐
You can follow us at:
@F45Hamiltondowntown
@the_effecutive (JB)
@livaligned ( Andy)
Come in for a 7 day trial at F45 Hamilton Downtown!
If you listened to this podcast you are eligible for a FREE week! :D
Email Andy at [email protected]
Northern Raised Meat Delivery
https://northernraised.ca/?via=1667580616879x481748272592977900
use code F45HAM for 15% off your first order!
Check out BiOptimizers
and get 10% off using the code COACHANDY
www.bioptimizers.com -
Books:
Real food for pregnancy
It starts with the egg
The better baby book
Expecting better
Book for Partner/ husband : The Expectant Father
Naturopaths for bloodwork:
Dr Justin Gallant Naturopathic Doctor ( Hamilton)
Nurture Burlington Fertility ND
Podcasts:
Number 1 must listen to for Pre pregnancy and Pregnancy diet
Why you need a water filter : https://stephencabral.com/podcast/286/
The Pregnancy podcast ( I listen to a tonne of these! she has an episode for every single topic you can think of):
Best Clean Water filters:
Aqua tru Reverse osmosis counter top
Shower filter
EWG ( Product toxicity data base ) https://www.ewg.org/skindeep/
Think Dirty App is amazing as well!
Supplements:
METHYL Folate (Not folic acid) 800mcg - 1mg minimum Methyl folate 5MTFH
Fish oils DHA minimums 400mg EPA minimums 800mg
CoQ10 400 - 600mg In trimester 0
Needed Prenatal My top choice but no iron you need to add separately
We Natal Prenatals for men and women
Thorne
Suku gummies ( I used in the very beginning especially when traveling)If you liked this episode please like and share with your friends and family! ๐
You can follow us at:
@F45Hamiltondowntown
@the_effecutive (JB)
@livaligned ( Andy)
Come in for a 7 day trial at F45 Hamilton Downtown!
If you listened to this podcast you are eligible for a FREE week! :D
Email Andy at [email protected]
Northern Raised Meat Delivery
https://northernraised.ca/?via=1667580616879x481748272592977900
use code F45HAM for 15% off your first order!
Check out BiOptimizers
and get 10% off using the code COACHANDY
www.bioptimizers.com -
The data continues to point to strength training as being THE most important type of exercise to do as we age! We converge some very interesting evidence and science for you so that you can share this with friends and family who make need to hear this message.
We cover:
How is form more important than the load/ weight we use?When are we ready to increase load/weight?Do we all need to rack up the bar with 3 plates on each side to see the benefits of strength training?What is the science showing us for those who focus solely on cardio/ running for exercise especially into older age?What can someone do to begin their strength training journey at any age?What is the bare minimum amount of weekly training for health and longevity?If you liked this episode please like and share with your friends and family! ๐
You can follow us at:
@F45Hamiltondowntown
@the_effecutive (JB)
@livaligned ( Andy)
Come in for a 7 day trial at F45 Hamilton Downtown!
If you listened to this podcast you are eligible for a FREE week! :D
Email Andy at [email protected]
Northern Raised Meat Delivery
https://northernraised.ca/?via=1667580616879x481748272592977900
use code F45HAM for 15% off your first order!
Check out BiOptimizers
and get 10% off using the code COACHANDY
www.bioptimizers.com -
If you liked this episode please like and share with your friends and family! ๐
You can follow us at:
@F45Hamiltondowntown
@the_effecutive (JB)
@livaligned ( Andy)
Come in for a 7 day trial at F45 Hamilton Downtown!
If you listened to this podcast you are eligible for a FREE week! :D
Email Andy at [email protected]
Northern Raised Meat Delivery
https://northernraised.ca/?via=1667580616879x481748272592977900
use code F45HAM for 15% off your first order!
Check out BiOptimizers
and get 10% off using the code COACHANDY
www.bioptimizers.com -
We loved this chat with Norther Raised CEO Zack Langlois!
We believe there is a shift to get back to our roots with the traditional ways of farming, sourcing and eating our food. Importing food that we have grown right here in our beautiful country of Canada seems outrageous and it's truly costing our planet.
In this episode, learn why eating local, grass-fed and organic meats, seafood and other animal products is better for your health and the planet!If you liked this episode please like and share with your friends and family! ๐
You can follow us at:
@F45Hamiltondowntown
@the_effecutive (JB)
@livaligned ( Andy)
Come in for a 7 day trial at F45 Hamilton Downtown!
If you listened to this podcast you are eligible for a FREE week! :D
Email Andy at [email protected]
Northern Raised Meat Delivery
https://northernraised.ca/?via=1667580616879x481748272592977900
use code F45HAM for 15% off your first order!
Check out BiOptimizers
and get 10% off using the code COACHANDY
www.bioptimizers.com -
In this episode JB and Andy Dig into the 9 Universal near truths about heath and wellbeing we can all adopt to become better, healthier versions of ourselves.
Justin wrote the full article on LinkedIn Check it out here!
https://www.linkedin.com/posts/justinlawrencebaker_activity-7000471727373762560-ufFd?utm_source=share&utm_medium=member_iosIf you liked this episode please like and share with your friends and family! ๐
You can follow us at:
@F45Hamiltondowntown
@the_effecutive (JB)
@livaligned ( Andy)
Come in for a 7 day trial at F45 Hamilton Downtown!
If you listened to this podcast you are eligible for a FREE week! :D
Email Andy at [email protected]
Northern Raised Meat Delivery
https://northernraised.ca/?via=1667580616879x481748272592977900
use code F45HAM for 15% off your first order!
Check out BiOptimizers
and get 10% off using the code COACHANDY
www.bioptimizers.com -
If you have ever wondered what the difference between a GP and and ND this episode can give you some insight!
3:37 - Glucose measurements: fasted glucose and HBA1C11:00 - Calcium11:00 - Vitamin D & Calcium21:30 - Magnesium21:10 - High-Sensitivity C-Reactive Protein (hs-CRP)25.30 - Reynolds Risk Score27:15 - Iron35:00 - Protein before bed37:12 - B1241:19 - Creatine Kinase (muscle inflammation measure) 42:25 - Liver enzymes 45:14 - DHEA46:50 - Testosterone50:55 - Insulin56:50 - Zinc/Copper57:49 - CBC - Blood counts and cell morphology 1:00:55 - Evidence of COVID in bloodwork?
Time Stamps:
Measurements:Supplements:
1:02:30 - Glutathione and NAC1:04:22 - Resveratrol1:05:25 - CoQ101:07:45 - RLA, R-Lipoic Acid 1:09:25 - Arginine 1:10:20 - STAY AWAY FROM COMMERCIAL "PRE-WORKOUTS"1:11:35 - Supplements and strategies for boosting testosterone naturally
Dr. Justin gallant :
"If you are looking for a Naturopathic Doctor in Hamilton, Ontario who is a passionate and educated health detective, then you have come to the right place. I strive to optimize, educate, and guide you when it comes to your health. When a patient comes in, I make it my mission to determine the actual cause of their issues. I provide top-level healthcare. I care about my patients. I love teaching about how the body works so patients can understand why they are experiencing the symptoms they have and guide them to better health. I love analyzing blood work and I provide expert supplement and nutrition advice. Life is too short and precious to constantly be sick and tired of being sick and tired. "
Most people see their GP ( general practitioner) for yearly check ups, vaccines or maybe an unidentified rash or concerns about a mole. But if you try and ask your GP to help you with nagging fatigue, digestive issues, stress or weight management problems they will likely prescribe a medication or an over the counter drug to help the SYMPTOM. Naturopathic doctors ask WHY you have the symptom and look at your blood work to become a "health detective" to help solve the root of the cause of the issue. Their focus is to help you thrive not just survive or mask issues with a bandaid approach. We do realize that not all GP's act this way but with our experience, it is rare they have the time to sit down with you and go through all these little nuances to understand your lifestyle habits and how to improve in all aspects of life. Furthermore, Naturopaths get a VERY thorough list of levels to look at on your bloodwork panel compared to very few from the GP.
After your bloodwork is interpreted Justin recommends supplements, diet changes and perhaps lifestyle changes like workouts/stress management and more to help achieve better results when we retest. Generally we see him at least twice a year sometimes 3-4 to keep an eye on how things are changing.
If you're interested in working with Dr. Gallant you can find him at
www.drjustingallantnd.comIf you liked this episode please like and share with your friends and family! ๐
You can follow us at:
@F45Hamiltondowntown
@the_effecutive (JB)
@livaligned ( Andy)
Come in for a 7 day trial at F45 Hamilton Downtown!
If you listened to this podcast you are eligible for a FREE week! :D
Email Andy at [email protected]
Northern Raised Meat Delivery
https://northernraised.ca/?via=1667580616879x481748272592977900
use code F45HAM for 15% off your first order!
Check out BiOptimizers
and get 10% off using the code COACHANDY
www.bioptimizers.com -
Whether you're an avid challenger or someone on a long term fitness journey this episode is for you!
We cover why you may not be seeing results for a multitude of reasons.
We are training in the gym for just 3% of our day.. what we do in the remaining 97%
(Recovery/Sleep, Nutrition and Stress) all play a role in your success.
First of all - no journey is linear!
Consistency, adaptation and discipline are the keys to success.
Remember that Challenges are a way to increase motivation and ideally increase long-term discipline. They are not a "fix-all" approach. Do not treat them as crash diets but more as focused periods on a long term goal and you'll be well on your way to the health, fitness and body love you're after.
Enjoy!
If you enjoyed this episode please rate this podcast! ๐๐๐๐๐
Follow us:
@f45hamiltondowntown
@Livaligned
@the_effecutiveIf you liked this episode please like and share with your friends and family! ๐
You can follow us at:
@F45Hamiltondowntown
@the_effecutive (JB)
@livaligned ( Andy)
Come in for a 7 day trial at F45 Hamilton Downtown!
If you listened to this podcast you are eligible for a FREE week! :D
Email Andy at [email protected]
Northern Raised Meat Delivery
https://northernraised.ca/?via=1667580616879x481748272592977900
use code F45HAM for 15% off your first order!
Check out BiOptimizers
and get 10% off using the code COACHANDY
www.bioptimizers.com -
In today's episode we dig into our favourite supplements for performance and longevity. So if you want to sleep better, build more muscle AND live longer.. this is the episode for you!
Dr. Zach Bush - Soil, digestion, gut microbiomeYounger You - Kara Fitzgerald NDReal food for Pregnancy - Lily Nichols RD Body Love - Kelly Leveque Also her podcast is amazing if you love to dig deep into nutrition! "Be well by Kelly:" Peak 40, The new Science of Mid-Life Health for a leaner, stronger body, and a sharper mind - Dr. Marc BubbsUnlocking the Keto Code- Steven GundryThe Salt Fix - Dr James Di Nicolantino
We dig into exactly what we take every day and why and which ones are worth your money!
Disclaimers:
1) Please contact your Doctor or Naturopath before starting any new supplement regime. Blood work is KING! Know where you stand before changing anything.
2) When and if possible, we advocate for acquiring the vitamins, minerals, and enzymes in supplements from whole foods (ex: zinc from mussels vs zinc supplements)
TIME STAMPS:
2:35: Word of the week
4:16: Caffeine for STRENGTH workouts (ease into it!)
9:45: Why you should avoid expensive "PRE-workout" supplements
11:19: Creatine Monohydrate for a few more reps and explosive energy
21:12: Branched Chain Amino Acids (BCAAs) - Leucine, Isoleucine, valine (probably NOT worth your money)
23:05: Taking leucine on its own in a fasted state
25:50: Arginine for vasodilation and vascular health, oxygen delivery, byproduct transportation from the muscles (Viagara effect???)
28:40: Electrolytes before cardio workouts and after drinking. At home recipe for electrolyte drink and LMNT
31:00 If you filter your water, be sure you're considering electrolyte intake
35:00 Protein for post-workout support
36:30 Collagen for connective tissue support and gut health
39:00 Use NSAIDS (Advil, etc) and antibiotics, sparingly for gut health
46:00 Probiotics to support gut biodiversity
51:00 Fermented foods to improve gut health and mitogensis
53:00 Turmeric as an inflammatory
56:00 Omega 3 and 6 Fatty Acids
1:02:00 Get your blood tested, how Justin caught a Zinc toxicity issue
1:03:55 Zinc and Magnesium before bed
1:06:00 Co-enzyme Q10, "Co-Q10" for heart health and fertility
1:06:30 Vitamin D, when to supplement and how to get naturally
1:10:33 Green and Red drinks (Organifi), beetroot extract, etc
1:11:10 MCT oils for energy and mitochondrial health
1:12:30 NAD Drip IV for ATP production (Super ego MediSpa)
1:23.30 Book recommendations
BOOKS AND EXPERTS REFERENCED:If you liked this episode please like and share with your friends and family! ๐
You can follow us at:
@F45Hamiltondowntown
@the_effecutive (JB)
@livaligned ( Andy)
Come in for a 7 day trial at F45 Hamilton Downtown!
If you listened to this podcast you are eligible for a FREE week! :D
Email Andy at [email protected]
Northern Raised Meat Delivery
https://northernraised.ca/?via=1667580616879x481748272592977900
use code F45HAM for 15% off your first order!
Check out BiOptimizers
and get 10% off using the code COACHANDY
www.bioptimizers.com -
In this episode, we address a common question about overtraining. This recent question was submitted by a member in regards to overtraining with HIIT and Hormonal Health.
We dig into the science and the symptoms of overtraining - or what's even more likely in our community "overreaching".
In this episode you'll learn :
How to identify if you're overreaching at F45 + other life stressors and activities
Does elevated insulin impact your body weight?
Do menstrual cycles impact women's performance?
How to balance and prioritize work/life/exercise/sleep
The importance of sleep and hormonal balance and how to increase sleep quality (yes - even those who have younglings!)
TIME STAMPS:
3:15 General adaptation syndrome4:30 OverREACHING V.S. overTRAINING
5:18 Functional overreaching and benefits
6:40 Non-functional overreaching defined
7:30 Overtraining defined
9:00 Volume V.S. intensity relationship to overtraining
11.09 Factors that can make you susceptible to over reaching and over training
16:30 Whatโs a NARP?
18.20 JB's battles with over doing it despite knowing better
20:30 Overtraining and relation to menstrual cycle
23.10 Impact of your cycle on performance
25:22 ALL types of stress impacts our recovery
28.30 Detecting over training in your blood work
31.00 What you can do to improve recovery and make you more resilient to overreaching
36.30 Sleep deprivation and brain atrophy
38.00 Trigger sessions - thanks Mind Pump Media
41.07 Avoid fried foods as a golden rule
42.30 How to avoid overreaching with your F45 workouts
Please rate and share if you enjoyed this episode!
Follow us at @f45hamiltondowntown
@the_effecutive @livaligned
Use code COACHANDY for 10% off www.BiOptimizers.comIf you liked this episode please like and share with your friends and family! ๐
You can follow us at:
@F45Hamiltondowntown
@the_effecutive (JB)
@livaligned ( Andy)
Come in for a 7 day trial at F45 Hamilton Downtown!
If you listened to this podcast you are eligible for a FREE week! :D
Email Andy at [email protected]
Northern Raised Meat Delivery
https://northernraised.ca/?via=1667580616879x481748272592977900
use code F45HAM for 15% off your first order!
Check out BiOptimizers
and get 10% off using the code COACHANDY
www.bioptimizers.com -
At F45 we do challenges 4-6x per year. They can be as short as 2 weeks and up to 8 weeks long. But because it's an international brand originating from Australia the timing of the challenges doesn't always line up with our seasons / timelines. So, we believe that each time a member participates they should have a different goal or strategy in mind. This will make challenges more achievable and less daunting. We suggest that you use the time wisely and put emphasis on only 1-2 habits each time to build up the will and motivation to continuously get better and better after each challenge.
Track and understand your maintenence calories and current BMR (Basal Metabolic Rate)Track your protein and get at least 1g per pound of bodyweight in daily. You may not track perfectly or be eating nutritiously during these last few weeks of the summer but at least track your protein and get a clear picture of how much you consumeFocus on performance metrics like playoffs and certain exercises in the gym to see how you're improving. Use a journal or note in your phone and record weekly ( push ups, deadlifts, pull ups , chest press etc) You can also use the Lionheart details as a new focus during a challenge. Aim to see your average heart rate lowering but points and calories high!We talk about how to track macros and which apps we recommend Why vegan protein sources should not be your first choice How protein impacts your performance, recovery and longevity
It's not always about who makes the most drastic change! Some of our most successful members have never won a challenge but participated in many challenges which produced long-lasting and sustainable change.
The next 6 week challenge starts Aug 22nd and we suggest that if you're not fully ready to go all in that you approach this challenge with these tips listed in this podcast:
If you like this podcast please rate and share!!
Follow us at @f45HamiltonDowntown @Livaligned @the_effecutiveIf you liked this episode please like and share with your friends and family! ๐
You can follow us at:
@F45Hamiltondowntown
@the_effecutive (JB)
@livaligned ( Andy)
Come in for a 7 day trial at F45 Hamilton Downtown!
If you listened to this podcast you are eligible for a FREE week! :D
Email Andy at [email protected]
Northern Raised Meat Delivery
https://northernraised.ca/?via=1667580616879x481748272592977900
use code F45HAM for 15% off your first order!
Check out BiOptimizers
and get 10% off using the code COACHANDY
www.bioptimizers.com - Show more
