Your Made-Up Limitations Are Screwing You Over

Do you ever look at your family's health patterns and wonder how much is written in your genes and how much is drawn by lifestyle choices? Maybe you've noticed the similarity in weight issues across generations and questioned if it's more than just shared DNA. In this episode, I'm diving into genetics and the environment when it comes to being overweight, especially in children.

This episode is for you if you're a parent grappling with the complexities of creating a healthy home environment or simply someone curious about how much power we have to shape our health destiny. Join me as we explore how adopting smarter lifestyle choices can buck the trend despite our genetic hand and how the responsibility we hold today can ripple positively into the health of future generations.

In this episode, you will:

1. Discover the role parents play in shaping their children's health
2. Uncover the significance of the food industry, societal norms, and the 'obesogenic' environment as contributing factors to obesity.
3. Understand how genes and environment collaboratively affect children's health outcomes.

Links & Mentioned Resources
Is Obesity A Disease or A Behavior Abnormality?
Childhood obesity: causes and consequences
Vertical Transmission of overweight: Evidence from a sample of English adoptees
A genetic analysis of weight and overweight in 4-year-old twin pairs
Childhood Obesity: Trends and Potential Causes

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Inspiration for today's episode came from this quote -

"We cannot change what we are not aware of, and once we are aware, we cannot help but change." - Sheryl Sandberg

Do you ever wonder what really goes on behind the scenes of bodybuilding competitions? Maybe you've heard whispers of the extreme measures athletes take to maintain those chiseled physiques, but you're not sure what to believe. In this episode, as a former bodybuilding champion, I'm peeling back the curtain to reveal the harsh realities of the industry.

This episode is for you if you're curious about the truths often overshadowed by sparkling trophies and perfect tans or are considering stepping into the world of competitive bodybuilding and want to make informed decisions. Join me as we dive into a world where determination is as prized as it is potentially detrimental, and learn how to navigate it with your well-being intact.

In this episode, you will:

1. Gain insight with my behind-the-scenes look at the competitive world of bodybuilding
2. Hear about the less glamorous aspects of bodybuilding, including the pressures and unhealthy practices that competitors face
3. Realize the lack of transparency and accountability affecting competitors

Links & Mentioned Resources

Being a Self-Driven Badass with Dianna Dahlgren Bates

Diet Culture BS: Prioritizing Mental Health & Self-Acceptance with Felicia Romero

Being Boss AF with Alison Lewis

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Are you obsessing over every morsel you put on your plate, caught up in the whirlwind of "healthy eating" do's and don'ts? It's a f*cking minefield out there, with every corner of the internet shouting about the next superfood or dietary villain. But here's the thing – could this intense focus on eating "perfectly" be doing more harm than good? In this episode, I'm diving into the tricky territory of what healthy really means and why your definition might need a refresh.

In this episode, you will be able to:

1. Understand the risk of orthorexia nervosa and the dark side of an obsession with healthy eating
2. Discover the importance of critical thinking when it comes to dietary choices and lifestyle changes
3. Learn the role of balance and moderation in a truly healthy diet and how to find a sustainable approach for the long haul

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Today's episode is a little bit different because I'm going down memory lane. I turned 40 in January - and before you think I'm not excited about it, let me tell you.... I AM excited about it! I'm ready to make the best of it, and what better way to start than talking about things I wish I knew when I started my fitness journey 26 years ago? 

This episode is for you if you're ready to finally have a sustainable plan that doesn't involve payment plans or a cabinet full of supplements.

In this episode, you will:

• Learn to recognize the importance of investing in understanding energy balance and nutrition.
• The drawbacks of trendy diets and embracing a nutrient-dense, balanced approach to sustainable nutrition and well-being.
• Understand the critical link between exercise, nutrition, and long-term results and the pitfalls of trying to out-exercise a bad diet.

Mentioned Resources:

Apply for Powerhouse Academy 

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Do you find yourself overwhelmed with household chores, struggling to balance work, family, and personal time? Maybe you're feeling the weight of trying to do it all and be everything to everyone. In this episode, I'm sharing the transformative power of outsourcing and its impact on my personal and professional life. This episode is for you if you're ready to reclaim your time, reduce stress, and focus on what truly matters to you

In this episode, you will:

• The cost-effectiveness of outsourcing and how it can provide more time for meaningful activities and reduce burnout.
• How outsourcing can help you focus on essential aspects of your life or work, leading to increased productivity and well-being.
• The impact of outsourcing on personal and professional well-being and the potential benefits it can bring to individuals and those providing the services.

Mentioned Resources

Care.com

Shipt.com

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Struggling to find the perfect balance between nailing down fitness goals and maintaining your workout commitment? You're in luck as we dive into setting clear fitness goals and the importance of realistic commitments for sustainable progress. Ready to gain insight into aligning your efforts with achievable expectations, overcoming common roadblocks, and reevaluating your willingness to put in the necessary effort for lasting change? Let's go!

In this episode, you will:

1. Learn why setting clear and specific fitness goals is important.
2. Discover the significance of aligning efforts with expectations for sustainable long-term results.
3. Understand the importance of being realistic about training commitments and expectations.

Links & Mentioned Resources

5 Tips For Finding the Right Fitness Coach

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How do you create the perfect meal plan for you to actually get results? This is one question that I get asked all the time. So, today, I'm sharing my step-by-step guide on creating the perfect meal plan to achieve your fitness goals. PLUS 5 tips to help you stay on track with your meal plan. Fair warning - this episode is heavy with information as I break down the process from calculating your caloric intake to determining your protein needs, and offering practical tips for meal prepping and making educated food choices. 

Ready to simplify meal planning and feel empowered AF? Grab your pen, paper, and a calculator and let's go! 

In this episode, you will:

1. Learn step-by-step how to create the perfect meal plan for yourself to achieve results.
2. Understand the process of calculating the amount of calories you should be eating each day.
3. Learn how a Powerhouse Academy member has lost over 100 pounds and still has wine, steak, and peanut butter. 

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Ready to crush your fitness goals in 2024? I've got your back with 5 insider tips for choosing the perfect coach. I'm diving in and outlining five crucial factors beyond the qualifications they have on paper.

Listen, you're not going to want to work with a coach who primarily focuses on men, and you are a pre-menopausal woman.

And don't get me started on coaches who use jargon and can't explain in layman's terms what the f*ck something means.

Are you ready to prioritize long-term impact over cost and find a coach whose connection, experience, communication, and track record align with your needs?

In this episode, you will:

• Learn the significance of considering a coach's experience, certifications, and hands-on expertise rather than solely focusing on cost.
• Discover the importance of seeking guidance and support in reaching fitness goals, especially with busy lifestyles and specific needs like postpartum fitness and menopausal stages.
• Understand the importance of investing in the right help for fitness and its long-term impact on your body.

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Listen, if I open my phone to one more cold water plunge video, I might actually throw my phone at the wall. There are some trends that just need to disappear as "quick" as they claim to work, and never come back.

These are definitely going to piss people off, and it was a hard list to narrow down, but here are the 7 fitness trends to leave behind in 2023. 

In this episode, you will:

1. Learn 7 fitness trends that need to be left in 2023.
2. Find out which trend is more obnoxious than it is beneficial. 
3. Discover the risks of popular medications and fitness accessories. 

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The holidays are only a few days in the year; however, what we do in the weeks leading up to the holidays and the days after is what will really determine if we meet our goals. We can't talk about the festivities without talking about the overconsumption of calories, so let this episode be my Christmas gift to YOU. 

In this episode, I am sharing 5 strategies for minimizing weight gain during the holidays, all while not depriving yourself or exaggerating your workout routine.

In this episode, you will:

1. Learn 5 strategies for minimizing weight gain during the holiday season.
2. Understand the importance of maintaining a routine, being mindful of calorie consumption, and letting go of the "all or nothing" mentality.
3. Gain insights into how to avoid overconsumption at holiday parties and how to strike a balance between enjoying festive foods and maintaining fitness goals.

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