The Newbie Gains Podcast

Mindful eating and awareness are essential in identifying trigger points for sugar cravings.

Keeping a food diary helps track daily food intake and patterns related to sugar consumption.

Opt for whole, unprocessed foods and healthy snacks to make smart food choices and reduce sugar cravings.

Managing stress through stress management techniques and making lifestyle changes can help curb sugar cravings.

Surrounding oneself with a supportive social network is crucial in reducing sugar cravings.

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Short workouts can be just as effective as longer ones, as long as they are intense and focused.

Prioritize your fitness routine by scheduling it into your calendar and sticking to the schedule.

The three-by-three nutrition plan involves meal prepping three times a week with three proteins, three carbohydrates, and three fruits/vegetables.

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Strength training for women helps build muscle, increase metabolism, and enhance overall health.

Lifting weights does not make women bulky; it leads to a lean and toned physique.

Before a strength workout, consume a balanced meal with protein and carbs; after the workout, have a protein-rich meal with complex carbs, fruits, vegetables, and healthy fats.

Stay hydrated, eat a small snack before workouts, and avoid heavy meals to maintain energy levels during a workout.

Surround yourself with a supportive community, focus on personal progress, and practice positive self-talk to stay motivated and overcome self-doubt.

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Personal development allows individuals to break free and achieve results.

Pain can be a powerful motivator if used wisely.

Taking action and raising one's standards are essential for personal growth.

Revenge bodies may provide temporary satisfaction, but self-love and personal fulfillment are more important.

Summer bodies are made in winter; start working towards your goals now.

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Key Takeaways:

1. Strength comes from pressure and difficult conversations are necessary for growth.
2. Traveling can be challenging and disrupt routine and structure.
3. The Dream Team Academy has had a transformative impact on the lives of its members.
4. Strength is not defined by physical attributes but by the ability to show up and persevere.
5. Looking back at how far you've come can provide motivation and perspective.

Quotes:

• "Strength comes from pressure. Pressure builds diamonds."
• "The truth hurts, but the truth will set you free."
• "Being the strongest version of you means moving through the pain. The journey is the way."

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5 mindset hacks to build a bulletproof mindset

#1 - Start Small and win the morning

#2 - Prep Food Night Before

#3 - Audit Your Circle - Energy cannot be created or destroyed, it can only be transferred

#4 - Lean Into Fear

#5 - Embody Gratitude

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Pain points

1. Making excuses
2. Living with regret
3. Low self-esteem

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Pain Points of avatar

1. Skinny Fat
2. Don’t like what they see in the mirror
3. Going through a breakup

3 secrets to solution

1. Cardio and dieting can only get you so far
2. Think about how you feel everyday as oppose to how you look
3. Do it for yourself

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Overview: In this podcast, we will discuss the essentials of nutrition for beginners who are trying to lose 10 kilos in a healthy and sustainable way. I will go over my 5 secret nutrition tips on how to lose 10kgs and keep it off forever.

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Terri is currently in the middle of her no excuses newbie challenge and is already seeing significant changes in her body! Mainly her legs.

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In todays episode, I talk about the 5 secrets to breaking the cycle of making excuses

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In todays episode, we talk about how to manage your weight with PCOS with a nutritionist Laura. We also talk about how to destroy PCOS!

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In today’s episode we talk about 3 things I wish I knew when I first started out in the gym.

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In today’s episode, we talk about 3 things I wish I had known when I started out in the gym.

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In today’s episode, we talk about making healthy choices when you’re eating out or when you are at social events aka weddings, bdays and special occasions 

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In today’s episode, we talk about making yourself proud on your fitness journey.

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In today's episode, we talk about the best way to lose weight and a few tips to get you started with your diet and exercise routine.

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In today's episode, we talk about who I am, what this podcast is all about, and the 3 secrets to getting in the best shape of your life in 2023.

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