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In this episode, Jess sits down with our wonderful coaches Carrie, Kassie and Sarah to discuss all things self love.
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In this episode, Jess sits down with our team Registered Dietician to discuss the benefits of ingesting Omega 3 fatty acids and the key differences between taking fish olil and eating fatty fish.
LINKS:
FITBLISS BLOG
FDA BLOG ARTICLE
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In this episode the team sits down with Jessica Oakley, licensed therapist, to discuss all things ADHD, including what it is, how it impacts people differently, the importance of diagnoses, treatment options, strategies and behavior therapy techniques to manage it alongside your fitness and nutrition goals.
If you'd like to work with us, we are currently accepting coaching applications.
FITBLISSFITNESS.COM
JESSICA OAKLEY'S PROFILE ON PSYCHOLOGY TODAY
TIMESTAMPS:
00:00 - 03:20 Catching Up
3:28 - 9:06 Introductions + Some Research
9:07 - 16:13 ADHD Definition, Diagnosis + Lived Experience
16:14 - 20:49 ADD V ADHD (Spoiler: There is only ADHD)
20:50 - 39:05 Systems, Addarall, CBT, Talk Therapy + Lifestyle Changes
39:06 - 44:22 Tips for Fitness and Nutrition with ADHD
44:23 - 49:34 Hyperfixation, Loss of Focus and Instant Gratification
49:35 - 55:49 Training and Mindset Tips + Some Random Ramblings in true ADHD fashion
55:50-57:16 Goodbye and Thank You for the Reviews!
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In this episode, Jess sits down with our Chief Science Officer and Master Lifestyle, Powerlifting and Physique Coach, Natalie Adair-Suazo for a crash course on adding cardiovascular training to a lifting regime (and vice versa). For a comprehensive read on the current research, check out this blog post.
If you need help with your goals, please fill out a coaching application to schedule a free consultation with one of our professional health and fitness coaches.
Please support our work by leaving us a review on Apple Podcast, Spotify, and/or Google.
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In this episode, Jess sits down with Lynndsey and Chantel to ask questions sent from our listeners and clients. The general theme was Setting Goals in 2024 and the ladies get into some hot topics. If you like this style of episode, please let us know and if you would like to submit a question, please use this link.
FITBLISSFITNESS.COM
INSTAGRAM.COM/TEAMFITBLISS
TIMESTAMPS:
00:00-06:00 - INTRO
6:50 - 15:00 - BACK PAIN AFTER LIFTING
15:20 - 27:55 - OUR THOUGHTS ON 75 HARD
28:00 32:27 - TIPS FOR TRAINING AT PLANET FITNESS
32:30 - 44:00 - TIPS FOR ACHIEVING A MORE "TONED" PHYSIQUE
44:12 - 51:00 - MANTRAS FOR 2024
51:00-55:00 - COACHING DISCOUNT, GOOGLE REVIEW, THANK YOU!
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In this truly bite-sized episode, Jess asks our team Registered Dietitian, Julie Hansen, and coach Katie Crawford all about Insulin Resistance. Jess learns that a lot of people may be struggling with insulin resistance and not even know it. The bottom line is, if your body is showing sings of insulin resistance, your metabolism is not functioning at its best and it can make it more challenging to lose, or even maintain, body weight and this condition is often associated with other chronic health conditions.
Schedule a free consult: fitblissfitness.com/coaching-application/
Instagram.com/teamfitbliss
instagram.com/katiekeepsitreal
instagram.com/mathesonjesss
instagram.com/jhan.sen60
Semaglutide Episode
TIME STAMPS
Introductions - 00:00 - 2:45
What is Insulin Resistance Is and Who is at Risk - 2:45 - 6:00
Katie's Personal Experience with Insulin Resistance as an Athlete - 6:00 -7:00
Insulin Resistance is a Pre cursor to Type 2 Diabetes - 7:00-7:52
Is IR Reversible? Basics to Make Improvements - 7:55 - 9:42
Katie's Detailed Overhaul to Improve Fasted Glucose Levels - 9:43 - 11:00
Supplements and Carb Context from Julie - 11:00 - 12:50
Brief Explanation of Medications, Semaglutide + Metformin 13:00 - 15:00
Getting Blood Work Done + Wrap Up - 15:00 - 16:43
Please note, Fitbliss Fitness, LLC is not a doctor and our podcast is not intended to be taken as medical advice.
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This episode starts with Natalie, Lynndsey and Sami sharing perspectives to help our listeners get through the rest of the holidays and their personal updates. Natalie shares a little about her recent autoimmune flare and encourages Lynndsey and Sami to be mindful of their language when talking with their clients going through autoimmune issues.
Next, Sami leads a in depth conversation about birth, the 4th trimester and she and Coach Kelsey share their birth stories and everything they've learned over the course of having three children in three very different birth scenerios.
Links:
instagram.com/sami.g.fit
instagram.com/kelseyy.fitness
instagram.com/strongpregnancy
instagram.com/teamfitbliss
fitblissfitness.com
Fitbliss Stong Pregnancy Guide
Time stamps:
1:00 - 5:00 - Hellos + The vibe this week in check-ins and what tools we are suggesting our clients use
5:00 - 8:46 What to do if you have fallen off track with your goals
8:47 - 16:50 Natalies Update plus talking about autoimmune flares
16:51 - 21:30 - Lynndsey and Sami's Update + the theme of the day, we can't control everything
21: 52 - 24:40 Episode intro
24:41 - 46:09 Kelsey's Birth Stories
46:10 - 1:00:04 - Sami's Birth Stories
1:00:05 - 1:09:00 Approaching a "fit" Pregnancy + Finding a Middle Ground
1:09:00 - 1:15:00 Post Partum Fitness, Hormones and Support + How Your Needs Change Each Pregnancy
1:15:00 - 1:17:00 - Postpartum Therapy
1:17:00 - 1:23:00 - Most Suprising Things About Becoming a Parent
1:23:00 -1:26:00 Our Best Advice for New Moms
1:26:00-1:31:00 Limiting Time on Social Media
1:31:00 -1:35:00 How Has Our Coaching Philosophy Changed Since Becoming Moms
1:35:00 - 1:39:00 Expectations the First Year plus Wrap Up
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A candid conversation between Jess and Chantel Hall, IFBB Pro and Master Lifestyle and Bikini Prep Coach, all about glute training.
This is a neat episode as Chantel provides so many nuggets of wisdom from her experience as an athlete and her experience training hundreds of people to their lifestyle and contest prep goals.
This is a great episode for anyone looking to build muscle specifically for aesthetics or bodybuilding, but as you'll learn from Chantel, strength is part of creating shape as well!
instagram.com/teamfitbliss
instagram.com/fitbliss_elite
instagram.com/chantelhall_ifbbpro
fitblissfitness.com
Episode Timestamps
00:00 - 2:15 - Introductions
2:15 8:12 - Utilizing Cutting and Building Phases to Reach Glute Goals
8:13 - 12:04 - Mind Muscle Connection, Rep Ranges + Progressive Overload
12:05 - 14:20 - RPE
14:20 - 19:00 - Chantel's Favorite Glute Exercises
19:01 - 24:10 - Cues + Core Stability
24:11 - 26:11 - Anterior Pelvic Tilt (and more glute clenching)
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In today's full-length episode, first, we will catch up with Natalie, Sami, and Lynndsey on all things work/life/school updates and Thanksgiving plans. Then we move on to a roundtable discussion with our Chief Science Officer Natalie, Founder Lynndsey, and Master Coach Katie on all things Ozempic/Semaglutide and other similar drugs. The ladies don't hold back on this episode; you can hear them discuss coaching considerations in real-time. If you are considering one of these drugs or interested in having an evidence-based understanding of the drug(s), alongside our professional experiences -- this is an episode for you!
LINKS
For coaching - fitblissfitness.com
Follow us on Instagram @teamfitbliss
Evidence-Based Blog- https://fitblissfitness.com/2023/04/19/semaglutide-what-it-is-and-isnt/
Timestamps
1:06 - 16:07: Life, Work and School Updates for Natalie, Sami and Lynndsey
16:08 - 17:50: Topic Intro
17:54 - 21:10: Katie's Intro + Background Info
21:11 - 1: 29 - Open Coaches Discussion
1:30: Podcast Review Spotlight
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We are just over a week from American Thanksgiving, the jumping-off point of the last six weeks of the year, often referred to as the "holiday season." On today's bite-size episode, Jess, Carrie, and Annie embark on a thoughtful conversation about boundary setting, mindfulness, and self-awareness to honor your needs this Thanksgiving and beyond.
We will see you next week during our full-length episode for a detailed discussion on the science and nuance regarding the Semaglutide/Ozempic "craze."
For Coaching or to submit a question for the podcast - fitblissfitness.com
Follow our team - @teamfitbliss
Time Stamps-
Intros: 00:00 - 3:20
Self Care: 3:20 - 5:38
Buffers/Self Awareness at Holiday Events: 5:38-10:40
Practical Tips for Staying Consistent: 10:40 - 11:54
Overeating/Undereating around the holidays: 11:55 - 15:00
Restricting/Binging: 15:00 - 17:10
Setting Healthy Boundaries: 17:12 - 18:30
Tips if You Aren't Around Family for the Holidays: 18:30 - 19:43
Setting Your Nutrition Boundaries in a Positive Way - 19:45 - 22:25
Being Aware of Others' Nutrition Needs: 22:46-23:36
Wrap Up: 23:36-25:42
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We are back for season 2 of the Finding Fitbliss podcast! Catch up with the team and hear us go through an audience-led Q&A, plus hear about the fantastic season we have planned for you, including our first official full-length episode, covering the new and polarizing drug Semaglutide aka Ozempic, which will launch after next week's bite-size episode all about glute training with IFBB Pro and Fitbliss coach Chantel Hall.
If you enjoy our work, please leave us a review and share the podcast with a friend!
links:
coaching: fitblissfitness.com
dextrose: https://a.co/d/f6xBmS5
instagram: instagram.com/teamfitbliss
Time Stamps -
1:00-7:10 - Our Company History and Lynndsey's Story
7:11- 10:08 - What to expect this season
10:10 - 15:08 - Natalie and Sami's Introductions
15:10- 36:50 - Personal Updates for Natalie, Sami and Lynndsey
36:51- 41:30 - Upcoming Podcast Topics
42:00 - 1:03 - Q&A
Q1 - Lately, I have been noticing this feeling during my sessions. What suggestions do you have to help?
Q2 -Advice?!? I am a 15-year-old female athlete. My soccer season just ended, and I have about a month before basketball starts up. The problem is, I have been eating a small breakfast and a light dinner and have dropped to about 100. As a high schooler and teenager, I have never felt better about my body. But, as an athlete, I have never felt weaker and less capable. Today, I went to the park to shoot around, and I couldn’t even make a 3-point shot to the rim because I was so weak. I’m not quite sure how to approach this, so any advice is more than welcome!
Q3 - First Powerlifting Meet
Hi ladies, I'm excited for season two! Also, I am getting ready for my first powerlifting meet. I am feeling anxious about lifting in front of people. Do you have any tips to help me perform my best?
1:04 - Wrap Up + Gratitude for Reviews
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In today's episode, our team speaks from evidence and personal experiences about binge eating from both a coach and individual perspective. While we aim to be mindful of language, however, this topic may be triggering for some listeners. Please use your best judgment when deciding which episodes are suitable for your needs.
fitblissfitness.com
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Today or CSO discusses how individuals and the adult population as a whole may be positively impacted by meeting the global guidelines for exercise. Spoiler, a large percentage of adults are not meeting key guidelines r for aerobic and muscle-strengthening activities. As always, she speaks from an evidence-based perspective and ties the findings back to YOU! @teamfitbliss @natalieadair Reference: Garcia-Hermoso, A., López-Gil, J. F., Ramírez-Vélez, R., Alonso-Martínez, A. M., Izquierdo, M., & Ezzatvar, Y. (2023). Adherence to aerobic and muscle-strengthening activities guidelines: a systematic review and meta-analysis of 3.3 million participants across 32 countries. British Journal of Sports Medicine, 57(4), 225–229. https://doi.org/10.1136/bjsports-2022-106189
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In today's episode we look at fitness and wellness through the lense of the menopausal phase with the help of Master Coach and Fitbliss Chief Operating Officer Sami G and two of her Masters Bikini athletes including Julie who achieved her IFBB Pro card at 62 and Cathi who is in the process of prepping for her first ever contest at 57!
They discuss their background and considerations for training, nutrition, supplementation, HRT and mindset for women generally, and as they work through the menopausal phase of life.
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In this episode, Jess hosts Lynndsey on a very quick discussion on strategies that can help alleviate or at least help with muscle soreness. They go over easing into training as well as post-exercise active recovery, compression clothing, heat/cold exposure, massage, foam rolling, and Lynndsey's personal habits to stay fresh for her training!
References:
Armstrong R. B. (1984). Mechanisms of exercise-induced delayed onset muscular soreness: a brief review. Med. Sci. Sports Exerc. 16, 529–538. 10.1249/00005768-198412000-00002
Beliard S., Chauveau M., Moscatiello T., Cros F., Ecarnot F., Becker F. (2015). Compression garments and exercise: no influence of pressure applied. J. Sports Sci. Med. 14, 75–83.
Bieuzen F., Brisswalter J., Easthope C., Vercruyssen F., Bernard T., Hausswirth C. (2014b). Effect of wearing compression stockings on recovery after mild exercise-induced muscle damage. Int. J. Sports Physiol. Perform. 9, 256–264. 10.1123/ijspp.2013-0126
Brown F., Gissane C., Howatson G., van Someren K., Pedlar C., Hill J. (2017). Compression garments and recovery from exercise: a meta-analysis. Sports Med. 47, 2245–2267. 10.1007/s40279-017-0728-9
Crane, Justin D., Daniel I. Ogborn, Colleen Cupido, Simon Melov, Alan Hubbard, Jacqueline M. Bourgeois, and Mark A. Tarnopolsky. “Massage Therapy Attenuates Inflammatory Signaling After Exercise-Induced Muscle Damage.” Science Translational Medicine 4, no. 119 (February 1, 2012): 119ra13-119ra13. doi:10.1126/scitranslmed.3002882.
Dupuy, O., Douzi, W., Theurot, D., Bosquet, L., & Dugué, B. (2018). An evidence-based approach for choosing post-exercise recovery techniques to reduce markers of muscle damage, soreness, fatigue, and inflammation: A systematic review with meta-analysis. Frontiers in Physiology, 9. https://doi.org/10.3389/fphys.2018.00403
Fröhlich M., Faude O., Klein M., Pieter A., Emrich E., Meyer T. (2014). Strength training adaptations after cold-water immersion. J. Strength Cond. Res. 28, 2628–2633. 10.1519/JSC.0000000000000434
Guo J., Li L., Gong Y., Zhu R., Xu J., Zou J., et al.. (2017). Massage alleviates delayed onset muscle soreness after strenuous exercise: a systematic review and meta-analysis. Front Physiol. 8:747. 10.3389/fphys.2017.00747
Herbert R. D., de Noronha M., Kamper S. J. (2011). Stretching to prevent or reduce muscle soreness after exercise. Cochrane Database Syst Rev. CD004577. 10.1002/14651858.CD004577.pub3
Hill J., Howatson G., van Someren K., Leeder J., Pedlar C. (2014). Compression garments and recovery from exercise-induced muscle damage: a meta-analysis. Br. J. Sports Med. 48, 1340–1346. 10.1136/bjsports-2013-092456
Kargarfard M., Lam E. T., Shariat A., Shaw I., Shaw B. S., Tamrin S. B. (2016). Efficacy of massage on muscle soreness, perceived recovery, physiological restoration and physical performance in male bodybuilders. J. Sports Sci. 34, 959–965. 10.1080/02640414.2015.1081264
Nahon, R. L., Silva Lopes, J. S., & Monteiro de Magalhães Neto, A. (2021). Physical therapy interventions for the treatment of delayed onset muscle soreness (DOMS): Systematic review and meta-analysis. Physical Therapy in Sport: Official Journal of the Association of Chartered Physiotherapists in Sports Medicine, 52, 1–12. https://doi.org/10.1016/j.ptsp.2021.07.005
Schoenfeld, B. J., & Contreras, B. (2013). Is postexercise muscle soreness a valid indicator of muscular adaptations? Strength and Conditioning Journal, 35(5), 16–21. https://doi.org/10.1519/ssc.0b013e3182a61820
Strategies for reducing delayed-onset muscle soreness. (n.d.). Human Kinetics. Retrieved January 26, 2023, from https://us.humankinetics.com/blogs/excerpt/strategies-for-reducing-delayed-onset-muscle-soreness
Suzuki M., Umeda T., Nakaji S., Shimoyama T., Mashiko T., Sugawara K. (2004). Effect of incorporating low intensity exercise into the recovery period after a rugby match. Br. J. Sports Med. 38, 436–440. 10.1136/bjsm.2002.004309
Zainuddin, Zainal, Mike Newton, Paul Sacco, and Kazunori Nosaka. “Effects of Massage on Delayed-Onset Muscle Soreness, Swelling, and Recovery of Muscle Function.” Journal of Athletic Training 40, no. 3 (September 2005): 174–80.
Zainuddin Z., Sacco P., Newton M., Nosaka K. (2006). Light concentric exercise has a temporarily analgesic effect on delayed-onset muscle soreness, but no effect on recovery from eccentric exercise. Appl. Physiol. Nutr. Metab. 31, 126–134. 10.1139/h05-010
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In this episode, our founder and Fitbliss Master Coach Lynndsey discusses Cold Exposure from a metabolic standpoint with our team's blood work analyst David Herrera and Fitbliss Coach Katie Crawford!
If you'd like to work with fitbliss, fill out a coaching application at fitblissfitness.com
To read a research review on this topic, check this out:
https://journals.physiology.org/doi/full/10.1152/japplphysiol.00934.2020#pane-pcw-references
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In this episode, Coach Katie explains why it's never too late to start working toward your fitness goals and discusses the many benefits of strength training as we age. References: Saint-Maurice PF, Coughlan D, Kelly SP, Keadle SK, Cook MB, Carlson SA, Fulton JE, Matthews CE. Association of Leisure-Time Physical Activity Across the Adult Life Course With All-Cause and Cause-Specific Mortality. JAMA Netw Open. 2019 Mar 1;2(3):e190355. doi: 10.1001/jamanetworkopen.2019.0355. PMID: 30848809; PMCID: PMC6484624. https://pubmed.ncbi.nlm.nih.gov/30848809/
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