Episodi
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In this episode I'm dive into how to manage pain & how to progress during workouts, how to stay on track with food when traveling, and go on a rant and give you a "wake up call" about not having "time" to focus on your health & fitness goals.
Be sure to share this episode with a family member, friend, or on your IG or FB stories so someone else who needs help can find it!
Join The iTHRIVE Collective with the link below for monthly workouts, recipe ideas, direction on how to set your own nutrition goals, challenges with monthly prizes, weekly LIVE Q&As with recordings, and a community of women all on paths to better their health, body composition, and life!:
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Please leave a 5 star review if you enjoyed the podcast and be sure to join our Free Facebook Group through the link below for more exclusive content, giveaways, etc.
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Most people freak out when they see the scale bump up by a couple of pounds in one day - do you?
If so, this one's for you.
In this episode I tell a story of how I lost 10 pounds in less than a week, and how I gained it all back in just a few hours.
After listening to this episode, you'll realize the scale weight, at least short term changes, probably don't mean what you think they mean in terms of body fat loss or gain.
Be sure to share this episode with a family member, friend, or on your IG or FB stories so someone else who needs help can find it!
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Please leave a 5 star review if you enjoyed the podcast and be sure to join our Free Facebook Group through the link below for more exclusive content, giveaways, etc.
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Episodi mancanti?
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In this episode I'm diving into how to improve your morning workouts if you always have low energy first thing in the morning, how to split up workout sessions if you run short on time, some non-meat based protein options, and also give you a reminder about the importance of setting a realistic timeline for achieving results.
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Please leave a 5 star review if you enjoyed the podcast and be sure to join our Free Facebook Group through the link below for more exclusive content, giveaways, etc.
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With the holidays quickly approaching, you might still not be happy where you are with your health, body composition, and fat loss goals.
You're motivated to get started, but aren't sure if it's even worth it at this point given the time of year and are debating on waiting until January 1st to get going.
In this episode I give my honest thoughts on if starting your fitness or fat loss journey now is a good time or not, and what I would do if I was in your shoes.
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You might think that just because you're "working hard" that that alone will guarantee you start to see results - but that's not always the case.
In this episode I'm diving into and giving you some tough love on why just simply working hard doesn't necessarily mean you're going to make progress, because you might not be doing the RIGHT things.
Or maybe you are doing the right things, but just not consistently enough.
Be sure to share this episode with a family member, friend, or on your IG or FB stories so someone else who needs help can find it!
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In this episode I'm diving into strategies to manage hunger in your fat loss phases, how low to drop calories when switching to a fat loss phase, & how to use maintenance days within your fat loss week for more flexibility in life while still seeing results.
Be sure to share this episode with a family member, friend, or on your IG or FB stories so someone else who needs help can find it!
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You've probably been told that taking progress pictures to track progress is much more useful than using the scale.
Heck, you've probably heard me even say this at some point.
BUT, there's a method and system to taking progress pictures and using it to track progress - and a lot of people are going about it all WRONG.
In this episode I'm diving into how I use progress pictures to analyze my clients results, and how you can use them the RIGHT way to track changes in your journey, and how to avoid using them the WRONG way that can completely sabotage your mindset and results.
Be sure to share this episode with a family member, friend, or on your IG or FB stories so someone else who needs help can find it!
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Far too often when I talk to people trying to lose weight, they end up making one of two big mistakes.
One, they end up focusing on the wrong variables that they think are important - things like sugar, what time of day they're eating, what specific foods, etc and end up completely ignoring the things that matter the most.
Or two, they end up focusing on the right things, but ADD ON too many variables that don't matter - then overwhelming themselves.
In this episode I'm diving into the 3 big things to focus on to lose weight for good. That way you can spend MORE time on what matters and less time and stress on things that don't.
Be sure to share this episode with a family member, friend, or on your IG or FB stories so someone else who needs help can find it!
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This episode is a Q&A style episode where I dive into how to progress in your exercises week to week, what is diet fatigue and how to avoid it when trying to lose body fat, how many reps you should be doing per set, and more.
Be sure to share this episode with a family member, friend, or on your IG or FB stories so someone else who needs help can find it!
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The ultimate goal of any diet or fat loss phase should be to maintain as much weight loss as possible long term.
With that being said, did you know that it's impossible to completely maintain your new low bodyweight after you finish a diet or fat loss phase? Even if you don't gain any body fat back?
In this episode I'm diving into why seeing some weight gain on the scale after a diet is normal, and how much weight gain to expect before you start sounding the alarms in fear of losing all of your progress.
Be sure to share this episode with a family member, friend, or on your IG or FB stories so someone else who needs help can find it!
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This episode is a Q&A style episode where I dive into how to accurately measure progress in your fitness / fat loss journey, why I take my clients through a "priming phase" before starting a fat loss phase, and also the differences in fat loss eating a low carb vs. a high carb diet.
Be sure to share this episode with a family member, friend, or on your IG or FB stories so someone else who needs help can find it!
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In this episode I'm breaking down why the "all or nothing" mindset with weight loss is completely flawed, and how I teach my 1-On-1 clients how to overcome it once and for all.
Be sure to share this episode with a family member, friend, or on your IG or FB stories so someone else who needs help can find it!
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Please leave a 5 star review if you enjoyed the podcast and be sure to join our Free Facebook Group through the link below for more exclusive content, giveaways, etc.
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Ever look at your Apple Watch or Fitbit and see "Oh, I've burned 2000 calories today" and have wondered if it was accurate or not?
Or you found an online calculator online to tell you how many calories you burn, but second guess if that was right or not?
In this episode I'm breaking down why relying on these devices and calculators isn't very accurate, and my method for TRULY finding out how many calories you burn per day.
Be sure to share this episode with a family member, friend, or on your IG or FB stories so someone else who needs help can find it!
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Do you ever feel like over-eating when you know you shouldn't?
Choosing the greasy, high calorie meal when you know it's going to set you back with your goals?
Ever want to skip the gym because you're tired when you know you should go anyway?
If so, then today's episode is for you.
In this episode I'm breaking down the mindset hack I use to make sure 90% of the time, no matter the circumstances, I always take the action that leads to making progress in the end - even when I don't want to.
Be sure to share this episode with a family member, friend, or on your IG or FB stories so someone else who needs help can find it!
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Please leave a 5 star review if you enjoyed the podcast and be sure to join our Free Facebook Group through the link below for more exclusive content, giveaways, etc.
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Ever have days where the LAST thing you want to do is cook, but still want to stay on track with your fat loss and fitness goals?
But don't know what to eat without cooking to keep making progress? I got you.
In this episode I'm diving into my favorite meals that are simple, fast, and require NO cooking to keep me on track when I'm in a time crunch, busy, or just don't feel like cooking.
Be sure to share this episode with a family member, friend, or on your IG or FB stories so someone else who needs help can find it!
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Please leave a 5 star review if you enjoyed the podcast and be sure to join our Free Facebook Group through the link below for more exclusive content, giveaways, etc.
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In this episode, I share 5 KEY things that the people & clients who lose fat & keep it off for good do on daily basis to not only get amazing results, but maintain them for life.
Be sure to share this episode with a family member, friend, or on your IG or FB stories so someone else who needs help can find it!
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Over the past 10+ years I've transformed my own body and health, have spent countless hours researching the best workouts and nutrition for fat loss, have gotten my Master's Degree in Nutrition, Bachelor's Degree in Psychology, have become a Registered Dietitian, and have helped hundreds of women lose more thousands of pounds total in my 7+ years as an online nutrition & fitness coach.
In this episode, I'm condensing all of that time for you & breaking down 6 things that you can do to drastically improve your fat loss.
Be sure to share this episode with a family member, friend, or on your IG or FB stories so someone else who needs help can find it!
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Please leave a 5 star review if you enjoyed the podcast and be sure to join our Free Facebook Group through the link below for more exclusive content, giveaways, etc.
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Have you ever decided to add a bunch of exercise to your week, only to find it doesn't seem to be helping with fat loss?
Most people think if they want to lose fat, they need to just exercise more.
While exercising is important and should be done for overall health and to maintain muscle mass - especially when dieting - EXCESSIVE exercise doesn't always lead to more fat loss like you'd expect.
In this episode I'm touching on two real world examples of why exercising more doesn't always speed up fat loss, the science behind it, and what to do about it.
Be sure to share this episode with a family member, friend, or on your IG or FB stories so someone else who needs help can find it!
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Please leave a 5 star review if you enjoyed the podcast and be sure to join our Free Facebook Group through the link below for more exclusive content, giveaways, etc.
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Most people fail in their weight loss journey's or gain weight back that they've lost because they simply lose momentum.
A loss happens, a stressful week of work, relationship problems, etc cause them to fall off completely and they abandon all of the habits that were leading to progress.
This makes it extremely difficult to then "get back on the horse" and start making progress again.
In this episode I'm diving into the "String Method" and how it can prevent this from happening, so you can make even more progress over time.
Be sure to share this episode with a family member, friend, or on your IG or FB stories so someone else who needs help can find it!
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Please leave a 5 star review if you enjoyed the podcast and be sure to join our Free Facebook Group through the link below for more exclusive content, giveaways, etc.
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In this episode I sit down with one of my 1-on-1 clients, Diana Shealy, and talk about her journey of losing 20 pounds over the past months.
We dive into her struggles with her life, weight, and alcohol before joining the program, along with how easy and simple things felt along the way, and the exact approach we took to get her abs to start showing again and how the program helped her get her life back.
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https://www.skool.com/the-ithrive-collective-8193/about
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