Welcome to another episode of the Nutrition and Life Podcast! Today we have a truly inspiring guest—Christina Flach. Christina is a celebrity makeup artist, CEO, philanthropist, and mother of five, with a wealth of knowledge about beauty and wellness. In this episode, Christina shares her expert tips on maintaining beauty from the inside out. We dive deep into the importance of hydration, especially for women undergoing hormonal changes, and efficient ways to ensure consistent water intake, like keeping a water bottle in your car. Christina also reveals her delicious "Swamp Juice" recipe, packed with antioxidant-rich foods like blueberries and beets, and discusses how adding simple, flavorful twists can make healthy eating more enjoyable. We'll explore how planning ahead with nutritious snacks can boost your metabolism and keep guilt at bay when indulging in occasional treats. Plus, Christina offers valuable insights into skincare, including the benefits of collagen supplements, dry brushing, and effective routines for different skin needs. Join us for an episode filled with practical tips, wholesome advice, and inspiring takeaways to help you live a healthier, happier life. Don't forget to follow Christina on social media for more resources and insights. Let's dive in! Timestamp Overview: - [00:00] - Introduction - [03:20] - Importance of Hydration - [10:00] - Detoxification for Women - [15:45] - Antioxidant-rich Foods and "Swamp Juice" Recipe - [21:50] - Eating Habits and Meal Planning - [30:15] - Guilt-free Indulgence and Metabolism Talk - [35:40] - Benefits of Collagen for Skin Health - [41:25] - Staple Foods in Diet and Diverse Meals - [49:00] - Christina's Morning Routine and Self-Kindness Practices - [54:20] - Dealing with Unproductive Days - [1:01:10] - Creating a Pleasant Work Environment - [1:08:00] - Healthy Living and Skin Care Tips - [1:14:30] - Overall Wellbeing and Closing Remarks Follow Christina Flach: - Instagram: @christinaflachmakeup https://www.instagram.com/christinaflachmakeup/ -Website: https://www.christinaflach.com/ . Connect with Us: Visit our website at https://nutritioncoachingandlife.com/ for more information about the podcast and to access our archive of episodes. Connect with us on social media @nutritioncoachingandlife for the latest updates and to join the conversation. Remember to subscribe, rate, and leave a review if you enjoyed the episode. Your support helps us bring more content like this to you. Join us next time on the Nutrition and Life podcast for another dose of wisdom to help you cultivate a healthier and more fulfilled life!
Welcome back to the Nutrition and Life Podcast! In today's episode, we'll be diving deep into the world of fitness and effective training methodologies with our special guest, Dr. Tony Boutagy. Tony, a seasoned personal trainer and exercise physiologist from Australia, is here to share his insights on building a well-rounded fitness regime. We'll explore Tony's "Training to Train" program that focuses on progressing clients from basic movement literacy to advanced high-level training. Tony introduces us to the concept of using classic periodization, balancing strength and endurance, and the significance of recovery to prevent injuries. We also discuss the unique mindsets of elite athletes, the importance of psychological recovery, and the evolving role of women in strength training. Join us as Tony shares his passion for continuous learning, his multifaceted approach to fitness, and how to adapt training for various populations, from beginners to seasoned athletes. Whether you're a personal trainer, an enthusiast, or someone looking to optimize your fitness journey, this episode is packed with valuable takeaways. Let's get started! Timestamp Overview: - [00:00] - Introduction and Tony Boutagy's Background - [04:30] - Classical Periodization and Univariate Models - [12:00] - Insights on Elite Athletes and Their Mindsets - [19:45] - Training for Longevity, Performance, and Aesthetics - [27:20] - Balancing Training and Recovery - [34:10] - Importance of Psychological Recovery - [41:50] - Adapting to Individual Needs and Circumstances - [47:30] - Tony's Learning Philosophy and Interests - [56:15] - The Rise of Women in Strength Training - [01:03:00] - Common Mistakes in Fitness Training - [01:09:45] - Tony's Courses and Mentorship - [01:17:30] - Conclusion and Resources Follow Tony Boutagy: - Instagram: @tonyboutagy https://www.instagram.com/tonyboutagy/ - Website: https://www.tonyboutagy.com/ Episode Availability: Catch this inspiring episode with Tony Boutagy on all major podcast platforms like Apple Podcasts, Spotify, Google Podcasts, and directly on our website. Connect with Us: Visit our website at https://www.nutritioncoachingandlife.com for more information about the podcast and to access our archive of episodes. Connect with us on social media @nutritioncoachingandlife for the latest updates and to join the conversation. Remember to subscribe, rate, and leave a review if you enjoyed the episode. Your support helps us bring more phenomenal content to you. Join us next time on the Lisa podcast for another enriching discussion to elevate your health journey!
Welcome to another enlightening episode of the Nutrition and Life Podcast! Today, we're thrilled to have Holly Tiarne Baxter, a renowned dietitian, bikini competitor, and coach with over 13 years of experience, join us. In this episode, Holly Baxter emphasizes the value of broadening the reasons for training to include performance accomplishments and empowerment, and sheds light on her meticulous 24-week slow prep process for competitions, balancing personal challenges and professional commitments. Join us as we explore Holly's wealth of knowledge on topics such as effective training volumes, flexible dieting, weight fluctuations, and the psychological aspects of body image and self-worth. We also discuss her company's recent research on muscle growth, Holly's experience with misdiagnoses, and her dedication to creating low-FODMAP recipes for those with digestive issues. This episode is packed with practical advice for anyone navigating the complex world of fitness, nutrition, and overall well-being. 00:00 Client motivated competing in natural Olympia competition. 03:48 Competed in shows, built businesses, evidence-based approach. 07:30 Balancing work, personal stress, and weight loss. 13:46 Research focuses on exercise and nutrition findings. 16:39 Lab finds higher results, caution in training. 20:20 Research suggests limited evidence for lengthened training. 22:34 Varied pathways lead to muscle fatigue in training. 27:31 Shorter rest periods for efficient muscle training. 31:44 Diverse education led to love for food. 32:41 Transition from sweet to healthy, creating appealing recipes. 38:19 Sweet treats led to gut issues, intolerance discovered. 42:03 Consider conscious choices, test sweeteners, manage body image. 45:14 Food changes impact weight, flexibility is key. 48:07 Understanding body, confidence, and intentional information consumption. 50:30 Embracing different body phases and training for health. Follow Holly Baxter! Instagram: @hollytbaxterhttps://www.instagram.com/hollytbaxter/ Connect with Us! Visit our website at https://www.nutritioncoachingandlife.com/ for more information about the podcast and to access our archive of episodes. Connect with us on social media @nutritioncoachingandlife for the latest updates and to join the conversation. Remember to subscribe, rate, and leave a review if you enjoyed the episode. Your support helps us bring more phenomenal content to you. Join us next time on the Lisa podcast for another enriching discussion to elevate your health journey!
Welcome to another insightful episode of The Nutrition and Life Podcast, where our host, Lisa Franz, dives deep into fitness, nutrition, and wellness with Dr. Allan Bacon. So, sit back, relax, and get ready to enhance your health and fitness approach with this enriching conversation. Let's jump in! *Slight correction: Dr. Allan Bacon mentioned resting metabolic rate doesn't begin to drop until age 60. The rate it which it decreases is 0.7%, not 0.1% as initially mentioned in the podcast. Timestamp Overview: - [00:00] - Introduction - [02:30] - Importance of Rest Days for Muscle Recovery - [08:45] - Implementing Light Activities and Adjusting Training Intensity - [15:20] - Differentiating Training Needs Based on Life Stages and Stress Levels - [22:00] - Myth vs. Reality: Metabolism and Aging - [30:15] - The Role of Strength Training in Injury Prevention - [37:40] - Debunking Ice Bath Myths and Alternative Practices - [45:30] - Embracing Consistency in Exercise and Diet - [52:50] - Nuances of Protein Intake and Body Composition - [01:00:00] - Nutrient Timing and the Anabolic Window - [01:08:10] - Tailoring Meal Frequency and Adequate Protein Distribution - [01:15:45] - Practical Recommendations for Fat Loss and Muscle Maintenance - [01:22:20] - Addressing Common Misconceptions and Misinformation - [01:30:10] - Empowering Listeners with Knowledge and Sound Advice - [01:37:10] - Conclusion and Contact Information Key Discussion Points: 1. Importance of Rest Days: - Sustaining muscle recovery and adaptation. - Importance of pacing and recognizing individual training thresholds. 2. Adjusting Training Intensity: - Implementing light cardio on rest days. - Nuanced approach to exercise based on soreness and workout intensity. 3. Differentiating Training Based on Life Stages: - Discussing the impact of aging, stress, and hormonal changes on training. - Training considerations for different phases of life, including menopause. 4. Metabolism and Aging Myths: - Addressing myths around metabolism decrease before age 60. - Lifestyle changes vs. age-related changes in metabolism. 5. Strength Training for Injury Prevention: - Highlighting the importance of strength and lean muscle in preventing injuries. - Common misconceptions about stretching and injury prevention. 6. Debunking Ice Bath Myths: - Examining the misleading claims about dopamine release and ice baths. - Alternative practices with comparable or superior benefits. 7. Consistency in Exercise and Diet: - Emphasizing the impact of consistent, small efforts over erratic behaviors. - Pragmatic tips for sustainable health practices. 8. Protein Intake and Body Composition: - Discussing the potential benefits of higher protein intake. - Nuances in protein recommendations and their applications. 9. Nutrient Timing: - Importance of total daily protein intake vs. immediate post-workout consumption. - Understanding the "anabolic barn door" period. 10. Meal Frequency and Protein Distribution: - Recommendations for optimal meal frequency and protein dosage per meal. - Tailoring advice based on individual goals and dietary habits. Follow Dr. Allan Bacon: - Instagram: @drallanbacon https://www.instagram.com/drallanallanbacon/ - Website: Maui Athletics https://www.mauiathletics.com/
Welcome to another empowering episode of the Nutrition and Life podcast! Today, we are joined by two incredible fitness personalities—Stephanie Sanzo, a distinguished fitness model and trainer, and her partner in business and life, Jamie Bisset. Together, they’ve crafted the revolutionary training app, Lift It, which has transformed countless fitness journeys by offering flexible and personalized dynamic programs. In this episode, we delve into Stephanie's unique approach to training that combines powerlifting and bodybuilding for optimum strength and physique. Discover how she navigates her unpredictable schedule and the holistic health practices that keep her balanced. Jamie introduces us to the latest updates on their app, highlighting its versatility for users with different goals and lifestyles—especially beneficial for busy moms and those with hectic schedules. We'll also explore their decision to prioritize their new podcast, "Steph and Jamie," as they share a more personal insight into their lives and challenges. Their candid discussion on the psychological impacts of extreme dieting, the importance of consistency, and the power of enjoying the process will leave you inspired to approach fitness and life with a balanced mindset. So, tune in and join Lisa, Stephanie, and Jamie as they offer valuable insights, laugh over lighthearted stories, and motivate you to take small but powerful steps toward a healthier lifestyle. Let's get started! Follow Our Guests: - Stephanie Sanzo's Instagram: @stephaniesanzo https://www.instagram.com/stephaniesanzo/ - Jamie Bisset's Instagram: @jamie.bisset https://www.instagram.com/jamie.bisset/ - Steph and Jamie Podcast: @steph_and_jamie https://www.instagram.com/steph_and_jamie/ - Lift It App: https://liftit.app/ - Website: https://stephaniesanzo.getsitepop.com/ Episode Availability: You can catch this engaging episode with Stephanie Sanzo and Jamie Bisset on all major podcast platforms, including Apple Podcasts, Spotify, Google Podcasts, and directly on our website. Connect with Us: Visit our website at [https://www.nutritioncoachingandlife.com](https://www.nutritioncoachingandlife.com) for more information about the podcast and to access our archive of episodes. Connect with us on social media for the latest updates and to join the conversation. Remember to subscribe, rate, and leave a review if you enjoyed the episode. Your support helps us deliver more content just like this. Join us next time on the Lisa podcast for another insightful journey into optimizing your health and lifestyle!