Fit Womens Weekly Podcast

I'm enjoying a deload week this week and even though I've talked about deloads before, this week I realized there is some confusion about what happens in a deload week and what you can expect.  Deload week... ever done one intentionally?  ❖ Plan Smart Eat Real & More! ❖ 

Did you know aluminum foil comes with a holder? And other "I was today years old" when I learned these hacks!  Plus, the appliances that are worth investing in. And recent foods I'm obssedded with:  Mush Oats: https://eatmush.com/ Cleveland Kimchi & Sauerkraut: https://www.clevelandkitchen.com/kimchi  Dalai Sofia Kombucha: https://www.dalaisofia.com/ ❖ How To Connect & Get Even More! ❖ 

You just completed an 8 week challenge, Whole30, a half marathon, etc. Now what? How to keep moving forward with training to make sure you don't lose what you've worked so hard to build?  ❖ How To Connect & Get Even More! ❖ 

Rebecca Rouse is a woman I've admired for years. Her strength and confidence is reflected in each post she shares and I was thrilled to sit down for a talk to discuss:  Being a military spouse and learning to be okay being alone Building confidence to be do uncomfortable things from ice baths to Toastmasters  Taking up a competitive sport later in life. How!?  And more!  Connect with Rebecca:  www.semperstronger.com https://www.instagram.com/rebecca.rouse/  ❖ How To Connect & Get Even More! ❖ 

As you get older, are there foods you should be eating more of? Should your diet change as you get older?  Let's chat about it.  Plan Smart Eat Real Nutrition Course: https://fitwomensweekly.com/plan-smart-eat-real/what-members-get/ ❖ How To Connect & Get Even More! ❖ 

Blame your genes if you don't love foods most people around you find delicious. Don't like broccoli? Might be hardwired into your DNA!  Turns out nutrition goes beyond what your parents gave you or didn't give you as a kid that created your palette!  News:  https://nypost.com/2023/07/23/dna-diet-discovery-paves-the-way-for-personalized-weight-loss-menu/  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5224962/  ❖ How To Connect & Get Even More! ❖ 

If I weren't a personal trainer, these 6 items would still be on my daily to do list.  What are yours?  ❖ How To Connect & Get Even More! ❖ 

Fat Burning Zone... you've probably seen it on a treadmill or opened up your smart watch app and noticed your workout was labeled "fat burning". But what is it?  Does it matter when it comes to weight loss?  That's what a current news article wants to breakdown and I am here to break it down even more. Original article: https://www.yahoo.com/lifestyle/forget-cardio-fat-burning-zone-095501986.html  What are your thoughts? Enjoying this style of podcast? Let me know! ❖ How To Connect & Get Even More! ❖ 

Great questions for this week's Fit Quickie.  1 - What are the differences when working out in your 40s vs your 30s and what do you need to focus more on?  2 - Your arms not as toned as the rest of your body? Here's what to do to get better biceps and triceps. 3 - All injuries suck but that doesn't mean you're stuck doing nothing. What to do when you have a sprained wrist (or any injury). And more!  ❖ How To Connect & Get Even More! ❖ 

WeightWatchers CEO says dieting through lifestyle changes is over and has announced they are joining in the pharmaceutical bandwagon to be a telehealth company to offer Ozempic and other fast weight loss medications.  Let's break this down. Plus other big news and the 30 Day Hard Challenge. ❖ How To Connect & Get Even More! ❖ 

This isn't about how I became a personal trainer, it's the story that preceeds that. It's my journey to finding fitness as an adult and what prompted me to step off the treadmill and cross the gym to grab a dumbbell for the first time.  How did I know how to do exericises? How did I build confidence grabbing dumbbells and more!  I would love to hear your fitness story too!  ❖ How To Connect & Get Even More! ❖ 

Great question, let's chat about it. Listen to find out how many days you should be working out to get the most out of your training. What factors should you consider and how to balance it all?  Plus, a skincare update if anyone else has sun damage and spots. I've just started using Musely to help even my skin tone. Let's talk about it. ❖ How To Connect & Get Even More! ❖ 

I have a killer workout for you and then a secret.... I'm sharing the exercise I try to avoid and digging a little deeper to ask why. Why do we hate certain moves, even trying to avoid them or modify exercises when we don't need to?  And how to change your training to not be phased by those terrible moves, or even more... maybe even start to like them!  Enjoy the show and if you do, share it with your friends.  ❖ How To Connect & Get Even More! ❖ 

Dr. Zachary Gillen is an assistant professor of exercise physiology at Mississippi State University and runs the athletic physiology lab.  Today he joins me for an amazing chat to answer the questions...  What are muscle knots?  How to get rid of knots and muscle tightness?  Can kids lift weights? What sports are best?  What are the nutrients your blood carries to your muscles?  And more! Enjoy the show and if you do, share it with your friends.  ❖ How To Connect & Get Even More! ❖ 

I don't train with kettlebells every day but I do acknowledge that kettlebells have changed the way I look at fitness, my training and even my body. Here's how kettlebells have changed my life.  Am I being over dramatic? No, listen and find out!  ❖ How To Connect & Get Even More! ❖  ❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

The macronutrient breakdown. It's one thing to know you need to eat 130 grams of protein each day, but do you know why? What do each of the macronutrients do and how much of each do you need?  Plus, a fun EMOM workout of the week and the mental challenges of getting back into your training. ❖ How To Connect & Get Even More! ❖  ❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

Whether a 30 day exercise challenge or a 6-8 week strength program... most people don't follow through and walk away feeling like they failed. What are they doing wrong and what can and should you do to be succcessful?  Listen in to find out!  ❖ How To Connect & Get Even More! ❖  ❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

You're working hard... sweating, lifting weights, and watching what you eat. So when can you expect to see your hard work pay off?  Listen in to find out!  ❖ How To Connect & Get Even More! ❖  ❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

A month ago I came on this podcast and said I would never do this. Now, I'm doing it every night and it's kind of changed my life. Just a reminder to be open minded and not afraid to try new things and experiment (safely) with your body. Reminder, this is your LAST chance to sign up for the Summer Shred.  SUMMER SHRED FREE JUNE TRAINING:  Fitwomensweekly.com/lp/fww-live/summer-shred  ❖ How To Connect & Get Even More! ❖  ❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

So many thoughts in one question and answer episode but I think we can all connect to this one. Journey from depressed to happy, honey for pre workout, intermittent fasting, and all the injuries this body has healed from!  SUMMER SHRED FREE JUNE TRAINING:  Fitwomensweekly.com/lp/fww-live/summer-shred  ❖ How To Connect & Get Even More! ❖  ❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/