Fit Womens Weekly Podcast

Should you workout when you're tired?  There are two things to dissect in this question and I'll cover both.  If you're tired/fatigued from not sleeping, life, stress, etc... should you workout?  If you're avoiding certain workouts because certain body parts are tired (i.e. legs are tired so should you run on tired/sore legs?) You might be surprised from what I have to say because it's definitely...

This episode is FULL of information, whether you're planning to get pregnant, are pregnant, had a baby, or have a friend who's within those categories... this is a must listen!  Dr Rachel Selman, a physical therapist, wrote an amazing report titled: " Maximizing Recovery in the Postpartum Period: A Timeline for Rehabilitation from Pregnancy through Return to Sport" In this episode she breaks it do...

Today's Friday Fit Quickie, I'm being vulnerable and turning this podcast into a diary. Over the past 4 weeks, I've experienced weight gain and I want to address it because I know I'm not alone on this. It's as if you wake up one more and go... "Wow, what's going on!?"  Listen to hear what's going on and what I'm doing to get to the bottom of it.  Ready to give FWW Live a try? 💪 https://fitwomens...

Aging isn't something we get excited about but there are perks to getting older. We experience more and with it we get wiser, calmer and more secure.  It's taken 39 years to learn all of these important lessons but I wouldn't trade it for a thing. And I'm sure this next year I'll learn even more about myself and navigating the world around me that I'll share when I turn 40!  Until then... let's ap...

It's been 3 weeks since I ran an ultra marathon and my body was burnt out from running. I took time, I recovered, I rested and then when it was time to get back to doing what I had previously loved...  My brain said, "nah, I'm good".  A body at rest stays at rest which is why it's so hard to get back to your fitness routine after a break. You might find yourself hating the idea of working out. So...

Should you workout differently in your 30s than you did in your 20s? About about 40s?  Dr. Carla DiGirolamo breaks down women's health, fitness and hormones as we age. And what to expect. Prepare yourself because you'll walk away with several new nuggets of knowledge to help your performance, results and overall health. Interested to learn more about endocrinology and fitness from Dr. Carla? Here'...

Friday Fit Fun:  Why I'm telling myself to STFU to get back to running this weekend after 2 weeks off but then we're getting real. The real truths to why you might not be getting the results you want. Its time for a family "tough love" meeting. Of course, these might not relate to you but if your goal is to lose body fat, then they might just be the two tips you need to hear. Ready to give FWW Liv...

Dr. Shainna Ali is a licensed mental health counselor with a passion for teaching us how to set boundaries, something many of us feel guilty for wanting to do! Setting boundaries is important for creating a balanced life and Dr. Shainna helps break it down on how to get started. What's the difference between boundaries and nonnegotiables?  How can we start focusing on what we can do and start focu...

My carnivore experiment has come to an end. After 5 months, it's time to add vegetables back and it's all because of a side effect I can't handle:  Nightmares and night terrors. Listen to learn how eating just meat may cause BAD dreams!  Plus, 50K recovery isnt going well and I'm breaking down why. What needs to happen to help? I'll fill you in.  Love the show? Thanks! If you'd like to help suppor...

After a few months of running just 3 days a week, last weekend I successfully completed the Peyton's Wild & Wacky 50K... and placed 2nd in my age group! Here's what I did for training, fueling, and what I'm still doing for recovery.  This was my 2nd attempt at this race and I have to say, it was my favorite race to date. Never thought I'd say that about running 31 miles, but I said it. How long di...

My first ultra race in 7 years is this weekend! Here's the breakdown on what I do the week of and the night before to prepare my body and mint to run 31 miles.  Do you have any unique habits you have to do before an event? Listen in to hear mine and help me decide what color I should do.  Ready to try FWW Live? This is THE BEST TIME to give it a go.  Ready to give FWW Live a go for my next 8-week...

Is magnesium the miracle mineral for your body?  In this episode, I'll share what magnesium does for your body, what the studies show, what's the recommended daily allowance and more.  If you suffer from migrains... should you take magnesiusm? Maybe. If you're constipated... you need to listen.  And 5 other possible benefits of magnesium. Think there's only 1 type? I'll cover the TEN types of magn...

Trigger warning: this episode dicussed sensitive topics such as eating disorders and exercise addiction. This episode may not be for everyone.  This week is National Eating Disorder Awareness Week and as someone who has battled disordered eating and exercise addiction, it's an important topic to address.  Why and how did I decide to get help? What do I still struggle with? How you can help people...

Strengthening your muscles can happen in multiple ways! If you think lifting for 3 sets of 10 is boring, try something else. If you hate the idea of doing multple exercises back to back, don't.  Today's podcast talks about the multiple ways to strength training for your body, your goals and what you have access to.  Before you hit play... how many different ways can you come up with?  Want to work...

Friday Fit Quickie to answer two common questions I get as a trainer and someone who workouts out a lot... lol.  Do I still get sore? Do I sweat a lot?  We'll cover the latter a little more in detail on why we sweat in the first place, what factors dictate how much a person sweats and why as you get more fit, you actually sweat more.  Love what you hear? Make sure to subscribe and leave a review. ...

Ever wonder what makes kettlebell swings so beneficial? Or if you're doing them right? Today's episode is a must listen!  How good are swings at building strength, improving cardio and burning fat?  How many calories can you burn with 20 minutes of swinging? How to do swings and the cues the help perfect form What's the difference between Russian and American swings... and which is best?  Plus, th...

Want to eat healthier but having a hard time getting your significant other on board? Let's talk about the ways you can approach this without attacking your spouse or making them feel like dog poo.  You can't force someone to change their habits but that doesn't mean you're house is stuff with unhealthy habits. Listen to the podcast to learn how to get your spouse on board with the habits you want...

If you don't want to do a bulk phase to build muscle and follow it up with a cut phase to burn fat... you're not alone. People ask all the time: "Can I burn fat AND build muscle?"  And the answer is yes... it takes time but with these 6 rules, you can make it happen. Rule #3 is my favorite and I really break it down to make it as easy as possible to implement into your training!  Love the show? Su...

Time to confess for this Friday Fit Quickie. Some fitness fads I am ALL about. Some, I congratulate others on doing and walk away. That's ice baths. Sure they have some great benefits, which I cover, but there's one huge reason why those benefits won't convince me to sit in a tub of freezing water.  I feel much better for getting this off my chest. Love the show? Support FWW Podcast by trying FWW...

Is HIIT still trendy for workouts? If you're short on time and looking to burn calories, fat and build strength... listen to this episode for the 411 on all things HIIT.  Learn the what's, why's and how's to getting the most efficient workout in! A few topics:  What is classified as hiit?  Different types of hiit you've likely heard of How long should hiit workouts last?  2 of my favorite workouts...

Women and protein... it's the question I get asked the most. How to increase protein intake. Foods that help push protein intake higher and recipes to help make it delicious. In just 16 minutes, I'm dropping 5 ways to increase your protein so you aren't stressed about it or trying to eat chicken and eggs at 9 pm.  It doesn't have to be complicated, if you listen and then apply these techniques int...

Let's face it, the fitness and nutrition industry are notorious for making things complicated, frustratring and intimidating. And it shouldn't be. Getting the results you want, shouldn't be so complicated! Here are 5 (okay 6) things the fitness and nutrition industry overcomplicates and the truth you need to know about each.  Example: To fast or not to fast? Should you eat less carbs on rest days?...

Fit Finisher coming in with a few inspirational ideas to help clean up your nutrition and your mindset. Take on this super simple kitchen challenge and you'll make eating "healthier" so much easier for yourself.  Plus, take me up on a simple morning challenge between now and next week and try and tell me it doesn't start your day off better, clearier and with more gratitude. You might lose some sl...

This woman is incredible. The world record holder for running 74 13.1 mile runs in 74 days and continuing to challenge herself with bigger runs, harder challenges and more successes.  She shares mental tips, motivation strategies, resources and the books that have changed her life. What an incredible woman, learn more about Emily Rudow at www.emilyrudow.com or http://www.instagram.com/emilyrudow  ...

If you want to build muscle and make sure your workouts are working towards your goals, this podcast is a must to hear. How many reps should you do?  How many sets? What weight?  Ideal volume and progressions? Rest rules And more!  Next week should we cover nutrition rules for muscle?  Love the show? Share it! And make sure to subscribe. Want to train with me and FWW? Visit  www.fitwomensweekly.co...