Macros, Mindset, & Muscles

There are some tall tell signs someone is on the verge of quitting their fitness journey.  But it's not too late to keep going. Tune in to this episode to hear us discuss some of the signs we see in clients and things you can do to reel it back in. -------------------------------------------------------------------------------------------------------------- Use the Supplements We Use, Enter c...

When it comes to macros, we get asked about protein the most. In this episode, we share how much protein * most people should aim to eat and some example ideas of protein sources and even meals you can grab and eat on the go. -------------------------------------------------------------------------------------------------------------- Use the Supplements We Use, Enter code "PHOENIX" at c...

Muscle growth is misunderstood.  It is not uncommon to hear people say, "I gained X lbs of muscles this month."  When in reality, the scale went up that amount.   An increase in the scale doesn't mean you gained that increase in just muscle.   In this episode, we discuss the challenges "hard gainers" will face and what the process of growing muscle actually entails. ------...

How many times have you started a new diet or workout program with the EXPECTATION you will lose weight really fast?   Let's be honest, most people have unrealistic expectations and it sets you up for failure.   In this episode, we will discuss some of the most common expectations with the reality counterpart. -----------------------------------------------------------------------------------...

Before you hop into an exercise program or try to implement extreme measures to attain your goals, there are some basics you need to master first.  These are not negotiable if you want results that last. In this episode, we discuss the four foundational habits you need to master to lose fat successfully. ----------------------------------------------------------------------------------------------...

How many times have you, as a caregiver or provider, felt like you can't take time for yourself because it would take you way from your responsibilities, your kids, your home, your partner, etc?   You're not alone in your thoughts or feelings.   As coaches, we see the guilt come up often as an obstacle when it comes to carving out time to take care of your physical needs. We have been wh...

There is a lot of room for error when you are tracking macros, especially when you are just starting to learn the process.  Tracking macros can be a great tool to get you started on your fat loss journey, especially with helping you visually see what an actual serving size looks like. Come listen to the 5 Most common mistakes we see people make when they are tracking macros so can avoid making the...

Even today with all the research we have on the benefits of weight lifting, there are still some women afraid to pick up weights and lift in fear of getting bulky.  Join us in this episode to hear some of the top reasons why you should lift weights and what weight lifting actually does. -------------------------------------------------------------------------------------------------------------- U...

Hiring a coach to help you on your journey is an investment in YOU.  Many people hire a coach and still never get the results they are seeking.  In this episode, we discuss how you can get the most out of your coaching investment.  -------------------------------------------------------------------------------------------------------------- Use the Supplements We Use, Enter code "PHOENIX&quot...

We just got back from an awesome vacation, where we thoroughly enjoyed ourselves and ate all the food.  In this episode, we talk about our vacation and the things we are not going to do to "make up" for having fun on a rare family vacation. -------------------------------------------------------------------------------------------------------------- Use the Supplements We Use, Enter code...

Travel. Something most people do during the year, whether it is for work or pleasure, is travel.     What do you do when travel comes up? How can traveling impact your goals?   When should you have fun traveling?  When should you keep a little more focus? In the next 40 minutes we will address all this and give some ideas to help you travel and stay focused when it is necessary. ------------------...

Most women that come to us, want to lose body fat.  This is their main goal, but most of them are not in a place to lose fat successfully. Come check this episode out to find exactly what we mean by  "being in a good place to lose fat."   -------------------------------------------------------------------------------------------------------------- Use the Supplements We Use, Enter code &...

We had a great request from one of our listeners.  "How to be a supportive partner in this journey especially when there is differing goals?" What works for some, doesn't work for all. In this episode, we share our personal experiences and how we support each other even when our goals may be different. What does it look like to be supportive?   How can you both lift each other up?  ...

With every New Year, countless people set out to start a fitness journey.  By March, most will have fallen off as a result of burnout.  In this episode, we talk about SMALL changes you can make to your routine for the new year to ensure success. -------------------------------------------------------------------------------------------------------------- Use the Supplements We Use, Enter code &quo...

We want to preface this by saying, we are all our own unique person, so we will never look exactly the way somebody else does. Most people have an aesthetic inspiration.  Someone they see and think " I want to look like that."  So they set out on a journey to lose some body fat or put on some muscle.   At some point in this journey, most will get frustrated because they are not seeing re...

Tracking macros or even just counting calories can be overwhelming for many people. There is a lot of room for error.  Join us in this episode to learn how to track better using Myfitnesspal.  -------------------------------------------------------------------------------------------------------------- Use the Supplements We Use, Enter code "PHOENIX" at checkout to save 20% off your firs...

In this episodes, we go over the 7 most common reasons why people are not seeing results. -------------------------------------------------------------------------------------------------------------- Use the Supplements We Use, Enter code "PHOENIX" at checkout to save 20% off your first order and  earn double reward points: https://legionathletics.rfrl.co/4rp46 For free training videos...

Is a workout partner for you?  In this episode, we discuss the benefits(and the downfalls) of having a workout partner. -------------------------------------------------------------------------------------------------------------- Use the Supplements We Use, Enter code "PHOENIX" at checkout to save 20% off your first order and  earn double reward points: https://legionathletics.rfrl.co/4...

It's 2023.  A brand new year, which for most means, new goals.  How many times have you set a goal for yourself, but failed to meet it?  In this episode, we discuss the common problem with goal setting and how you can actually achieve your goals. Ask the coaches questions: http://www.instagram.com/phoenix.transformations Join the Macros, Mindset, and Muscles for Women Facebook Group: https://...

The most wonderful time of year is coming up and for many that means lots of treats and events, and that's ok!  In this episode, We give you tips to have an enjoyable holiday without feeling like you have derailed yourself. Ask the coaches questions: http://www.instagram.com/brittanyd.fitness http://www.instagram.com/gatewood901 Join the Macros, Mindset, and Muscles for Women Facebook Group:...

It's flu season and everyone around you is getting sick.  It is not a matter of IF you get sick, but when.  Should you still workout? Join the coaches to find out. Ask the coaches questions: http://www.instagram.com/brittanyd.fitness http://www.instagram.com/gatewood901 Join the Macros, Mindset, and Muscles for Women Facebook Group: https://www.facebook.com/groups/386797072218855 ------------...

We see products everyday that are marketed to people desperate to lose weight.  Everyone wants the quick fix, but the truth is there isn't one.  There are some supplements that can be beneficial, but there are some that are bullshit.  In this first episode, we discuss a few of the good and some of the bad as well. Ask the coaches questions: http://www.instagram.com/brittanyd.fitness http://ww...

We know, we know, we have been MIA.  Let's just say, our plates got full and we had to prioritize our needs as well as balance client's need.  We are back. Join us in this episode to hear what we have been doing. Ask the coaches questions: http://www.instagram.com/brittanyd.fitness http://www.instagram.com/gatewood901 Join the Macros, Mindset, and Muscles for Women Facebook Group: https:...

What does it mean to measure your food? Who should/should not measure their food?  Why should you measure food?  And When should you measure food? Join us in this episode to go over the 4 w's of food measuring. Ask the coaches questions: http://www.instagram.com/brittanyd.fitness http://www.instagram.com/gatewood901 Join the Macros, Mindset, and Muscles for Women Facebook Group: https://www.f...

You made the decision to hire a coach...what should you expect next? What does your coach expect from you? Tune in to find out. Ask the coaches questions: http://www.instagram.com/brittanyd.fitness http://www.instagram.com/gatewood901 Join the Macros, Mindset, and Muscles for Women Facebook Group: https://www.facebook.com/groups/386797072218855 -----------------------------------------------------...