fitness routine

What is the difference between a dietitian, a nutritionist and an influencer? Find out in this episode where I talk about how to tell the difference and key takeaways for if where you are getting your nutrition information from a legitimate source.

We cover:

• What is a Registered Dietitian?
• The difference between a RD, nutritionist and influencer
• Schooling requirements to become a dietitian
• Red flags for nutrition care
• and a special bonus!

FREE MASTERCLASS: DIETING TO INTUITIVE EATING

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In this episode, I talk about whey protein, starting from the basics and then exploring protein's critical role in muscle growth and fat loss. I take the time to bust some common myths and offer tips on the optimal timing and the recommended whey protein intake, whether you're hitting the gym hard or taking rest days.

I also take a closer look at how the nutritional quality of whey protein stacks up against whole foods and discuss whether it can stand in as a meal replacement. I also share some creative ways to incorporate whey protein into your cooking and baking, proving it's a versatile supplement for achieving various dietary goals.

I don't shy away from discussing the potential for weight gain and side effects, ensuring you have all the necessary information. 

To wrap up, I highlight the convenience of whey protein for anyone with a busy lifestyle, making it clear that it's a practical choice for keeping up with your nutritional needs.

Timestamps:

(00:43) Introduction to Whey Protein: Benefits and Basics

(02:01) Muscle Growth with Whey Protein: Facts and Myths

(04:06) Whey Protein and Fat Loss: Understanding the Connection

(05:49) Optimal Timing for Whey Protein Intake

(06:54) Recommended Daily Intake of Whey Protein

(08:54) Whey Protein on Non-Workout Days: Yes or No?

(09:38) Whey Protein for the Lactose Intolerance

(09:52) Comparing Whey Protein to Whole Foods

(10:24) Whey Protein as a Meal Replacement

(11:17) Creative Uses of Whey Protein in Cooking and Baking

(11:46) Whey Protein for Muscle Gain: Essential or Optional?

(12:06) The Impact of Whey Protein on Weight Gain

(13:06) Potential Side Effects of Whey Protein

(14:22) The Convenience of Whey Protein for Busy Lifestyles

(15:35) Conclusion: Key Takeaways on Whey Protein Supplementation

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In this episode, I explore the essentials of creatine monohydrate, a popular supplement for boosting muscle growth and energy levels.

The discussion starts by explaining how creatine works and its benefits for enhancing physical performance. Safety concerns are addressed, reassuring you of its well-established safety profile. The debate between powder and pill forms of creatine is touched on alongside the pros and cons of initiating a loading phase for new users.

The episode also offers guidance on the most effective times to take creatine to maximise its absorption and impact, along with recommended daily dosages. It highlights who can benefit most from creatine supplementation and touches on the expected weight fluctuations due to increased muscle water retention.

The summary emphasises that, despite creatine's significant benefits, it's not a magic solution for poor lifestyle habits.

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Timestamps:

(01:37) Creatine Benefits: How It Works

(04:08) Creatine Safety: What You Need to Know

(04:42) Creatine Forms: Powder vs. Pills

(05:01) Creatine Loading Phase: Necessary or Not?

(06:09) Best Time to Take Creatine for Maximum Effect

(08:08) Optimal Daily Creatine Dosage

(08:27) Ideal Candidates for Creatine Supplementation

(10:35) Understanding Weight Changes with Creatine Use

(13:00) The Limits of Creatine: Lifestyle and Health Habits

(13:53) Summary: Key Takeaways on Creatine Monohydrate

I this episode I will share 6 simple steps you can take immediately to start your fitness journey today

Join my exclusive WhatsApp group- Ticket To Transformation where you can learn how to access all my free and paid courses, workshops and 121 services

And if you are a trainer, or coach or have specific knowledge to share?
You must be a part of my mentor, Siddharth Rajsekar's community - Internet Lifestyle Hub 

If you have been struggling to stay motivated in your fitness routine and failing to achieve your fitness goals again and again, this episode is for you

In this episode, I share the Top-6 reasons why you are failing in Fitness and what you can do to overcome those

Attend the Ticket To Transformation workshop where you can learn to set goals and achieve them like world champions 

And if you are a trainer, or coach or have specific knowledge to share?
You must be a part of my mentor, Siddharth Rajsekar's community - Internet Lifestyle Hub 

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about sauna suits. You may have seen someone at your gym wearing a sauna suit and are wondering what it is and if you should be using one. During this bonus episode, Jenn covers the potential benefits, potential drawbacks and research surrounding sauna suits to determine if it really is something that people should add to their fitness routine. Tune in to learn more about how sauna suits work and what you need to be aware of when wearing a sauna suit. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       

RESOURCES:

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Get ready to reimagine what’s possible in your 40s. Hybrid athlete Eric Hinman wasn’t in peak shape during his 20s, but made transformational changes in his 30s that now have him fitter and firing on all cylinders at 43. How’d he do it? Get ready to dive in and learn:

• Why getting a coach can fast-track your goals
• How building your schedule around wellness is life-changing
• The importance of doing something creative each morning
• How exercise and other rituals reset and empower you
• Why discipline is more important than motivation
• How small actions compound into huge results over time Reimagine everything that’s possible for you in your 40s and beyond.

Eric’s inspiring story will give you a blueprint for sustainable change through vision, community and simple consistency.

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Quotable moments:

"I truly believe that the only way to fast track success in this world is to surround yourself with people who've gotten where you want to go." - Eric Hinman

"I also know that If I exercise early in the morning, it really sets me up to have the most productive day." - Eric Hinman

"Anything worthwhile takes time, takes small actions consistently over and over." - Eric Hinman

ABOUT THE BLUEPRINT PODCAST:

The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals.   Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself.

On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High-Performance pioneer. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense.

Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery.

SUPPORT & CONNECT

Instagram - https://www.instagram.com/erikkorem/

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LinkedIn - https://www.linkedin.com/in/erik-korem-phd-19991734/

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Website - https://www.erikkorem.com/

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See omnystudio.com/listener for privacy information.

How are you showing up for yourself?

This one-on-one pep talk with Jenny this week is all about getting sh*t done! She gets into how to boost and maintain your motivation despite your busy schedule and all the people and pressures pulling on you from every direction. Jenny drops some useful tips for making time for yourself and your own personal goals and fitness routine, sharing the ways she herself stays focused and motivated on the daily.

Start Your Body Transformation NOW!

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STRONG Fitness Magazine Subscription Use discount code PODCAST

 

If you enjoyed this episode, make sure and give us a five star rating  and leave us a review on iTunes, Podcast Addict, Podchaser and Castbox.

Resources:

• STRONG Fitness Magazine
• STRONG Fitness Magazine on IG
• Team Strong Girls
• Coach JVB

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• Instagram
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DISCLAIMER: The opinions, beliefs, and viewpoints expressed by the hosts and guests on this podcast do not necessarily represent or reflect the official policy, opinions, beliefs, and viewpoints of Disenyo.co LLC and its employees.

Get ready to revitalize your body with the inspiring Megan Dahlman, Personal Trainer, Nutrition Coach, and Podcast Host!

Remember those times when the holiday season left you drained amidst all the festive chaos and commitments? Megan is here to shift that narrative and share her wisdom on breaking free from the all-or-nothing mindset and all-too-elusive pursuit of perfection.

In this episode, Kate and Megan champion the power of simple, sustainable habits that won't overwhelm but will contribute to your overall well-being!

Megan shares:

💪 the secret to creating a motivation-proof fitness routine
💪 practical tips for incorporating low-activation energy exercises into your daily life
💪how we can embrace this philosophy of simplified self-care
💪 we end with a final reminder that living by design, not by default, is entirely within reach! 

Tune in for an invigorating conversation filled with actionable strategies to rejuvenate your body and mind – it's time for some well-deserved self-care!

Connect with Megan:

FREE 5-Day JumpStart Guide: https://go.vigeofit.com/lm/lm-jumpstart-tips
website: https://www.vigeofit.com/
podcast: https://www.vigeofit.com/self-care-simplified-podcast
instagram: https://www.instagram.com/megandahlman/

---

✍ Take the Complimentary Self Care Audit
www.mskatehouse.com/audit

🚗 Test-drive the Live By Design Collective, and hop into our free Masterclass on Overwhelming Overwhelm so you can experience what it's like to be one of us for yourself! ➡ Access the Masterclass Here

💌 Connect via email at kate@mskatehouse.com
📷 Send a DM or voice memo @mskatehouse on Instagram

Ready to work together? I’m here to serve as your Empowerment Coach!

1️⃣ In community inside of the Live By Design Collective
www.mskatehouse.com/lbdcollective

2️⃣ Through one-on-one Empowerment Coaching
www.mskatehouse.com/coaching

3️⃣ Inside of the self-paced Pursue Your Purpose Masterclass
www.mskatehouse.com/purpose

4️⃣ Or by tuning in to either of my free virtual summits:
➡️The Goals with Soul Summit: www.mskatehouse.com/goalswithsoulsummit
➡️The Empowered Self Summit: www.mskatehouse.com/empoweredself...

Can you really achieve your fitness goals being an intuitive eater? Find out in this episode where we dive into how intuitive eating can actually help you with your relationship with exercise to support a healthier lifestyle!

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You don't want to miss this! Special guest episode with my past client Eliza. In this open, raw, real conversation - we discuss the biggest fears of recovering from disordered eating, detaching your identity from struggling, why dieting keeps you stuck and so much more! 

APPLY FOR COACHING: https://www.emmysyummysnutrition.com/

Instagram: https://www.instagram.com/emmysyummys/

Whether you’re just starting out on a health and wellness journey or you’re working on a new habit or routine, there will be times in life when your energy and attention is pulled in different directions or you simply drift into old habits. Even if the plan is simple, creating consistency can be the most difficult part, so here are a few tips to help you stay consistent. 

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In this episode, I discuss the 3 potential candidates that may NOT be appropriate for Intuitive Eating and if it truly is a right fit for YOU.

If you have been on the fence about intuitive eating and don't know where to start, by applying to Nourished to Thrive, we can help you figure out what approach to take to start rebuilding trust with your body so you can ditch restrictive dieting for GOOD!

Apply for Nourished to Thrive HERE

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Meet Samantha Ortiz-Young: Latina fitness coach, content creator and entrepreneur.
Samantha Ortiz is a latina entrepreneur, content creator and named the #1 fitness trainer in NYC. From being a former owner of Triple Threat Bootcamp (fitness studio), she has now transitioned to an online fitness platform which provides live and on demand workouts, nutritional guidance, and personal development tips throughout her website. As a content creator, she has created/worked with brands like Tiktok, Target, Aerie, Listerine, Macy’s, Nike, Reebok, John Frieda Haircare, META, Bombas, Michelob ULTRA, to name a few.

Samantha has also been featured in the New York Times, Forbes, Shape and Women’s Health Magazine!

Samantha’s energy and passion for training and empowering individuals is truly what separates her from the rest. She makes it her business to encourage and make her clients the best versions of themselves. Samantha encourages body positivity throughout her online fitness platform and authentically shows her cellulite, love handles, and having “off days” as a sign of normality.

Our Topics of Discussion:
Not being the “average” looking fitness professional (curvy, cellulite, love handles, Latina), having a death in the family (her father) and having that situation be the vessel to continue towards my goals, having to close my fitness studio and feeling lost, like I failed my community to now thriving online with the same mission.

• Fitness/nutrition being a vessel to prioritize one’s self.
• Entrepreneurship (the ups/downs).
• Practicing authenticity on social media.

Rapid Fire Questions:
1. What is your deepest fear?
2. How do you want loved ones to remember you?
3. What is a lesson that took you a long time to learn?
4. What would you like to accomplish in the coming year?

Let’s end with this sentence to yourself, through ____________fill in the blank ( as many things as you would like), I did it anyway.

Subscribe to my newsletter, where I will share business tips, personal development tips, personal stories, and so much more: https://view.flodesk.com/pages/63e90c980f93ed601fa2a592

Tune in every Monday and Wednesday on Spotify, Apple podcasts, or wherever you listen to podcasts! Want to watch the episodes? Check them out on youtube!

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In der heutigen Episode nehme ich dich mit in meine Fitness Routine, erzähle dir, wie ich nach 3,5 Wochen Sport-Pause wieder zurück finde und welche Veränderungen es für mich gebraucht hat, um eine nachhaltige und erfüllende (Morgen) Routine in mein Leben zu integrieren. Ich freue mich auf dein Feedback. Melde dich gerne mit deinem Input, deinen Erfahrungen auf Instagram @kerstinloves oder @healthybalancedstrong_ und lass uns darüber quatschen. 

In dieser Folge erzählt Kerstin von ihrer Reise vom Sport Muffel zur Fitness Maus und gibt Tipps, wie auch du eine nachhaltige Fitness Routine finden kannst, die dir gut tut und wieso dein WIESO entscheidend dafür ist. 

Danke für die lieben Worte zum Podcast launch und der ersten Folge. Ich freue mich sehr auf diese gemeinsame Reise und eure Bewertungen, Subscriptions und Feedback. 

Mehr auf Instagram @kerstinloves 

I am sharing with you 3 tips to navigate emotional eating and hunger during times of stress and other strong emotions. I also share a huge life update and how I have managed eating during this huge change in my life.  If you are struggling with your relationship with food and want to gain support from like-minded women who truly understand, Nourished to Thrive group coaching would be the perfect fit for you. I help you stop feeling at constant war with food and your body and give you the tools and steps to take to transform your relationship with food to achieve lasting food freedom.

Join Nourished to Thrive: https://nourished-to-thrive.thinkific.com/courses/nourished-to-thrive-self-paced

Instagram: https://instagram.com/emmysyummys

Website: https://www.emmysyummysnutrition.com/

On this episode, Betina and Nic dive into some of the best practices to help you feel your best while traveling. They cover tips for staying healthy on planes and how to recover from jetlag and get your circadian rhythm back on track. They also discuss how to eat healthy on the road - for short trips and long trips. They close by discussing whether you should work out when traveling and suggest ways to stay active. 

Have questions for Betina & Nic? Email the show at contact@beyondtheroutinepodcast.com for a chance to have your question answered on a future episode. 
 

Follow us on Instagram: @beyondtheroutinepodcast

Visit us beyondtheroutinepodcast.com

Products & Books mentioned. We do use affiliate codes when possible. 

Saline Nasal Spray

Compression Socks

Hyperice Normatec Go Compression Device

LMNT Electrolyte Powder Packets

SNOOZ Go Sound Machine

LivOn Laboratories Lypo–Spheric Vitamin C

Stasher Silicone Reusable Storage Bag

Champion Sports Lacrosse Ball

Disclaimer: This podcast represents the opinions of Beyond the Routine hosts Betina and Nic Shimonek and their guests. Views and opinions expressed in the podcast are their own and should not be taken as medical advice. The podcast content is for informational purposes only. Please consult your healthcare professional for any medical questions. 

Have questions for Betina & Nic? Email the show at contact@beyondtheroutinepodcast.com for a chance to have your question answered on a future episode. 
 

Follow us on Instagram: @beyondtheroutinepodcast

Visit us beyondtheroutinepodcast.com

Disclaimer: This podcast represents the opinions of Beyond the Routine hosts Betina and Nic Shimonek and their guests. Views and opinions expressed in the podcast are their own and should not be taken as medical advice. The podcast content is for informational purposes only. Please consult your healthcare professional for any medical questions.