Summer is coming and the pull to be outside more is strong! If you are trying to run more then this is the podcast you need to listen to to safely progress without injuries and set backs! 

But I'd totally do it again!

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I did my first Crossfit Competition by doing the Festivus Games. I had a blast but I have never winced so many times watching people workout. 

Please for the love of all things fitness... stop doing kettlebells if you don't want to learn how to teach kettlebells. Also, judging standards needs to change and a few more thoughts.

But I'd totally do it again!

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Yup, tomorrow I'm competing in the Fit Festivus Competition and I need your help. What do I need to know and do to be successful? 

I'll break down the workouts, share how I prepared my body this week and chat it out with you!

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Guest, Greta Zukoff, is a transformational life coach. Today we are talking about facing fears and anxiety along with trying to balance our feminine and masculine energies.

I learned I am mostly masculine, which isn't a bad thing, but I could learn to tap more into my feminine brain for a healthier, balanced life.

Connect with Greta:

https://www.instagram.com/gretazukoff 

https://www.gretazukoff.com/ 

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Meal prep is great but can be wasteful. Here are 3 hacks I use to avoid access trash and use what's in my house to pack sides, condiments and dressings. 

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Sources: 

https://www.youtube.com/watch?v=QAZeNEnj_xc 

https://www.sciencealert.com/vigorous-exercise-may-have-a-concerning-effect-we-didnt-know-about 

https://www.menshealth.com/uk/mental-strength/a45083374/hiit-for-bolstering-mental-wellbeing-study/ 

It is safe to do high intensity workouts, hiit? Depends on the research you look at. But let's break it down a little in this week's episode. 

Make sure to subscribe to avoid missing episodes.

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Sources: 

https://www.youtube.com/watch?v=QAZeNEnj_xc 

https://www.sciencealert.com/vigorous-exercise-may-have-a-concerning-effect-we-didnt-know-about 

https://www.menshealth.com/uk/mental-strength/a45083374/hiit-for-bolstering-mental-wellbeing-study/ 

Happy birthday to me! 

What does it mean to me? Biggest lessons? And I'm taking the day off!

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Intermittent fasting has been popular for a while. I've seen everyone from professional athletes to people trying to drop weight turn to it for body composition, mental clarity and energy... 

But could IF be more harmful than expected? Maybe. 

Let's talk about the new research just out. 

Articles linked below.

❖ Let's Connect ❖ 

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Resources: 

https://www.tmj4.com/new-intermittent-fasting-study-had-surprisingly-negative-results 

https://www.sciencedaily.com/releases/2024/03/240320115727.htm#:~:text=A%20study%20of%20over%2020%2C000,of%20death%20from%20cardiovascular%20disease

https://ahs.uic.edu/kinesiology-nutrition/news/research-review-shows-intermittent-fasting-works-for-weight-loss-health-changes/  

The easiest way to make 3 meals from 1 single skillet and not have to repeat meals. Avoid flavor fatigue and enjoy ever meal you make! 

Plus... do you think kids would like the taste of lavender? 

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The research doesn't lie. But maybe it isn't 100% accurate? Let's dig into the new research claiming women benefit more from consistent workouts than men.

Sorry Dan, guess there's no denying I'm living longer. LOL.

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ARTICLE: 

https://www.cnbc.com/2024/02/24/study-women-get-greater-exercise-benefits-than-men-with-less-effort.html 

STUDY: 

https://www.sciencedirect.com/science/article/pii/S0735109723083134?via=ihub#sec3 

It's easy to love someone... sharing a life with someone is the hard part. 19 years down, I think we're doing okay!

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Is is possible to spot reduce body fat? Let's break it down and learn a few things to help you immediately with supplements, workouts and nutrition. Time to break things down. 

Article Analyzed: https://scroll.in/article/1058493/why-it-is-not-possible-to-burn-fat-in-specific-areas-of-the-body  

More from the author: https://intervalweightloss.com

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Your motivation to workout dropped and you've been hoping it will come back on it's own so you can start working out longer or harder? It won't. Here's what you need to do to get the workout mojo back.

And it's a simple fix. 

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Is there any truth to a recent news artcle from Times Now News sharing 5 exercises women should do differently than men? What's real or is it all BS? Let's get into it! 

Podcast Shout Out: The Period Whisperer - https://www.briatheperiodwhisperer.com/the-period-whisperer-podcast 

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What foods or ingredients are just better left to someone else to make? While there are some things like jam which I'll always prefer to make myself... there are others like rice, I'll just buy it premade. The extra expense is worth it. 

What else is on the list? Listen to find out and let me know what's on your's! 

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I had the chance to sit down with Taylor Knese, the woman behind ModHealth.co to discuss all things gut health. What is leaky gut? How long does it take to heal poor gut health? What are some simple ways to help improve your gut and stomach and more! 

Go connect with Taylor: 

Instagram: https://www.instagram.com/mod_healthco/ 
Website: https://www.modhealthco.com/ 
Free Guide To Heal Your Gut Health: https://www.modhealthco.com/mod-gut-guide 

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This week has been loaded... 

I handed in the keys to the studio, started filming in a garage, changed up my running routes and shed a few tears. Needless to say, we need to have a coffee date. 

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Life got in the way and you weren't able to do your workout yesterday... how should you handle it? Try to fit in an extra session? Double up during your next workout? 

Let's break it down and learn to handle exercise guilt so we come away stronger and more balanced.

https://www.gq.com/story/why-you-shouldnt-try-to-make-up-a-missed-workout?utm_source=pocket-newtab-en-us 

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What exercises would you choose for a workout? You only have 90 seconds and can only pick 5 exercises. This would be my "travel workout" for a quick, super efficient total body workout.

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Ever wondered what are the most important exercises for strength training? Are there any moves that are more important than others? 

Yes. And a recent New York Post article laid a few out, but are they right? Let's break it down.

https://nypost.com/2024/02/12/lifestyle/6-moves-to-conquer-for-weight-training-strength-training-coach/ 

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What's the difference between running shoes, walking shoes, and workout (lifting) shoes? 

What's your favorite brand? I'll list mine in my Amazon store link below. 

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Forget sports bras and leggings... toss on your pajamas, light a candle, play some lofi and knock out your workout session with some cozy cardio. 

Is this for real? Is it real exercise or another snowflake way of living? Let's break this down. 

Article: https://apnews.com/article/fitness-exercise-cozy-cardio-comfort-3f8f33d55c54e7229892a3d92367b81f?utm_source=pocket-newtab-en-us 

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A trip down memory lane to share a few core memories that played a huge part in my life even though at the time I had no idea. 

I'd love to hear yours. Listen in and then submit your core memories! 

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Everything you need to know about perimenopause. If you're 35 and over, SURPRISE... you're perimenopausal and need to listen to this episode!

Bria Gadd, "The Period Whisperer", is breaking it all down and sharing the lifestyle changes to help us navigate this time in our lives. 

More From Bria: 

• Are Your Hormones Holding You Back Quiz: tinyurl.com/IsItMyHormones
• Website: https://www.briatheperiodwhisperer.com/ 
• Instagram: https://www.instagram.com/bria_period_whisperer/ 

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We're moving from a 1500 square foot studio gym into a 400 square foot garage... how are we going to make the garage a better gym than we had?

Here's what we're keeping, selling and doing to create an amazing gym space out of a double car garage.

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Elisa Rossi joins in to talk about adult acne and her journey to improve her skin and and transform her life through her diet. 

Is fruit bad for you? What are ways to increase your protein if you're vegan? Which vegetable should be king of the veggie land? And more! 

Get The Happy Skin Kitchen Cookbook: https://amzn.to/3HGQZqZ 

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Fit Quickie - If you compare yourself to at least one of these 3 people, if not all of them... it's time to stop right now if you want to progress and get results. 

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Sure working out, drinking water, sleeping 8 hours and eating whole foods is important. But there are a few other ways to improve your life that are even easier. 

What else should be on the list? 

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ARTICLEs REFRENCED:

https://www.myersdavis.com/blog/benefits-spontaneity/

https://www.hsph.harvard.edu/nutritionsource/food-features/coffee/#:~:text=Low%20to%20moderate%20doses%20of,direction%20of%20a%20health%20benefit.

It's bittersweet and I'm flooded with emotions. But yes, this isn't clickbait. Our studio is closing. What does this mean for Fit Womens Weekly? 

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ARTICLE REFRENCED: https://getpocket.com/explore/item/the-mind-gym-five-ways-to-make-exercise-a-pleasure?utm_source=pocket-newtab-en-us 

5 ways to boost your workout intensity and make your workouts more fun according to research plus another 4 techniques I use for my clients and me! 

Also, let's talk about women sizing themselves up to one another and how to avoid feeling intimidated by other women. 

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ARTICLE REFRENCED: https://getpocket.com/explore/item/the-mind-gym-five-ways-to-make-exercise-a-pleasure?utm_source=pocket-newtab-en-us 

Sorry but I stand behind all theese icks.

What are your pet peeves?

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How can you protect your muscle when in a calorie deficit? Plus, what's the deal with creatine? Why should women consider taking it and what are the potential side effects? 

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I think I made every mistake on this list when I first started my fitness journey! 

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💪 Try FWW Live Free: www.Fitwomensweekly.com 

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Please add dressing to your salad. I went too long eating dry lettuce but you don't have to. 

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❖ Let's Connect ❖ 

💪 Try FWW Live Free: www.Fitwomensweekly.com 

☕️ Buy A Coffee: https://www.buymeacoffee.com/fitwomensweekly

❖ Habit 4-6 Week Programs: https://fitwomensweekly.com/fww-habit/programs/ 

❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

📨 Email: Kindal@fitwomensweekly.com for coaching inquiries, questions, partnerships, etc.