Treadmill Talks

Wanting to eat more, particularly treat foods and carbs, is a NATURAL physiological response to stress. Finding ways to cope with stress that don't involve food is easier said than done, but can get easier with practice! - Apply for competition coaching: https://form.jotform.com/223648596615064 Apply for lifestyle coaching: https://form.jotform.com/223647843195061

In this episode I am explaining why rest is best when you aren't feeling well - Apply for competition coaching:  https://form.jotform.com/223648596615064 Apply for lifestyle coaching:  https://form.jotform.com/223647843195061

In this Q&A episode I am answering the questions you guys asked me on Instagram! - 1:17 Do waist trainers and stomach vacuums actually work? And should you avoid side bending movements for a small waist? 7:17 Thoughts on lifting straps, belts, and shoes? 12:05 How has bodybuilding helped with other aspects of fitness like hiking? 14:13 How to know when to rest or push through an injury? 15:36...

When shopping for a coach, you'll want to consider things like different coaching styles, male vs female, budget, and more. I recommend asking lots of questions, and being objective when talking to current and past clients. And keep in mind that social media can be a lot of smoke and mirrors! - 0:45 Things to consider when shopping around 2:52 Different coaching styles 3:29 Male vs female coac...

For the 4th of July, I’m releasing a quick episode to remind you to count your blessings, and not take for granted every day that you wake up with the physical ability to workout, and choose what you do or do not eat. Because those are luxuries that are denied to many. - Apply for competition coaching: https://form.jotform.com/223648596615064 Apply for lifestyle coaching: https://form.jotform.com/...

In this episode I am going over all things related to BOOZE! I discuss everything from the physiological effects it has on our bodies to tracking into your macros. - 2:33 Calories from alcohol during a fat loss phase vs a maintenance phase 4:09 Physiological effects on training, recovery, and progress 9:36 Effects on digestion and fat loss 11:39 Diuretic effect and using alcohol to “dry out” for a...

In this episode I am talking about how balancing a fitness focused lifestyle looks different for everyone. I discuss how to manage expectations with things like training, nutrition, recovery, and competing. - 0:48 balance is relative 4:34 training expectations 10:04 nutrition expectations 18:47 stress, sleep, and hormones 21:10 competing timeline  - Apply for competition coaching: https://form.jot...

In this episode I am sharing my personal story about why I decided to end my competition prep when I was just five weeks out from my first show of the season, as well as discussing the different "seasons" of life, and my thoughts about when it is best to put LIFE ahead any sort of physique or weight loss goals. - 1:19 My story 10:42 Putting life ahead of aesthetic goals Apply for competi...

In this episode I discuss the challenges of reverse diets and food relationships, post-show blues and body image, as well as give some of my best tips to stay on track after a competition prep. - 1:56 right after show day 6:02 my personal reverse diet strategy 13:01 my number one tip for post-show 15:48 body image - Apply for competition coaching:  https://form.jotform.com/223648596615064 Apply fo...

In this super FUN episode for competitors, I am giving a detailed rundown of a typical show day, as well as sharing tips for things like tan, hair, makeup, pump up and post show meals. - 0:44 Rundown of show day 8:49 Tips for show day Apply for competition coaching:  https://form.jotform.com/223648596615064 Apply for lifestyle coaching:  https://form.jotform.com/223647843195061

In this episode I am going over different peaking strategies and explaining how and why we adjust and manipulate variables like carbs, water, sodium, and more! - 2:00 What is peak week? 4:16 Adjusting carbs 7:58 Adjusting training and cardio 9:29 Adjusting water 12:05 Adjusting sodium 13:54 Adjusting fiber 15:25 Adjusting fats and protein 16:06 Peaking strategies - Apply for competition coaching: ...

Why are we so addicted to sugar? Do artificial sweeteners cause cancer? And what’s the deal with sugar alcohols? In this episode, I answer all of those questions, and more! - 1:44 Sugar addiction 5:55 Artificial sweeteners 7:18 Sugar alcohols 9:37 How to overcome sugar addiction 11:13 Blood sugar - Apply for competition coaching: https://form.jotform.com/223648596615064 Apply for lifestyle coachin...

In this episode I am calling bullshit on the RDAs recommended intake for sodium, and explaining why you might not be getting ENOUGH sodium in your diet. - 0:45 Difference between sodium and salt 1:25 Why I'm calling bullshit on the RDA's recommendation of 2300mg 3:13 People with salt sensitivity 4:47 Athletes and sodium 6:49 Side effects of consuming low sodium 8:21 Sodium during competiti...

In this episode I talk about how bodybuilding has positively changed my life by giving me more confidence, knowledge, discipline, and time management skills. I’m also calling bullshit on anyone who has ever blamed bodybuilding for their negative body image, poor food relationships, or rebound weight gain. Apply for lifestyle coaching:  https://form.jotform.com/223647843195061 Apply for competition...

In this episode I discuss how competition prep, or any extreme diet, can affect things like cortisol, melatonin, leptin and ghrelin, sex hormones, and thyroid function. I also discuss the psychological and physiological reasons why following a reverse diet is so important. - 0:52 Cortisol 4:37 Melatonin 8:45 Leptin & Ghrelin 12:46 Sex Hormones 15:13 Thyroid 17:11 Reverse Dieting - Apply for co...

In 2018 I coached myself to my very first open class win at an NPC contest, only to let a down regulated metabolism and depression lead to a 30 pound weight gain in just 2 months. I had NO accountability from a coach during my reverse diet, and I was also going through a HUGE life transition while my husband and I both changed career paths. Adjusting to my new schedule took away ANY sort of social...

In this episode I discuss the difference between fat soluble vitamins and water soluble vitamins, breaking each of them down alphabetically. I also give a brief summary of different minerals that pertain to nutrition, dive a bit deeper into electrolytes, and give suggestions for determining whether or not you should be supplementing with any micronutrients. - 1:51 What are micros? 2:24 Fat soluble...

In this episode I discuss protein, fats, carbs, fiber, and alcohol, and go over how to determine a good intake for each based on your calorie goal. - 0:40 Macros vs Micros 1:50 Protein 6:10 Fats 10:20 Carbs 14:05 FIber 15:16 Alcohol 17:09 Setting your macros - Apply for lifestyle coaching:  https://form.jotform.com/223647843195061 Apply for competition coaching:  https://form.jotform.com/223648596...

In this episode I discuss how to use cardio as a tool to help with fat loss, whether or not fasted or fed cardio is superior, if you should do your cardio before or after resistance training, different types of cardio, as well as how much cardio I recommend. - 0:46 Purpose of cardio 2:12 Fasted vs fed cardio 2:46 Random tangent and analogy about how we "burn" fat through lipolysis 5:43 Cardio befo...

In this episode I discuss different types of resistance training methods and explain how to structure a program based on individual goals. - 0:38 Difference between strength, hypertrophy, and endurance training 1:39 Muscle fiber types 4:28 Rep ranges 8:13 Rest times 10:10 Progressive overload 12:42 Developing a training program 13:50 Training splits 15:40 Free weights vs. machines 17:05 No equipme...

In this episode I discuss the main differences between the NPC and the OCB, how the shows are formatted, judge scoring, the process of becoming a professional, as well as the different divisions and classes. 0:37 Differences between federations 2:30 Show format 4:22 Judge scoring 6:41 Going pro 7:48 Different divisions 8:22 Men's Physique 8:48 Classic Physique 9:20 Men's Bodybuilding 9:54 Bikini 1...

In this first episode of Treadmill Talks, I introduce myself and discuss my journey as a coach and as a national level bikini competitor. 0:36 The inspiration for Treadmill Talks 1:26 Introduction 1:55 My journey as a coach 4:21 The start of Shannon Maves Fitness 6:02 My journey as a competitor