nutrition strategies

Join me, your online fitness coach, in this dynamic episode of The Leo Alves Podcast as we launch into 2024 with essential fitness and nutrition tips.

Perfect for beginners and intermediates, my '2024 Fitness Blueprint' offers practical workout plans and healthy eating strategies to transform your health journey.

Discover key insights into setting realistic goals, maintaining consistency, and optimising your environment for success. Learn about the importance of rest, recovery, and accountability in achieving your fitness aspirations.

Get ready to kickstart your health this year with my advice, and don't miss out on more empowering episodes by subscribing to the podcast!

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Timestamps:

(00:59) Setting Realistic Fitness Goals for 2024: Understanding the importance of achievable health objectives.

(02:56) Specific Goal Setting in Fitness: Tips for defining clear and measurable fitness targets.

(05:09) Structured Workout Plans for Beginners: Following an effective exercise routine.

(07:30) Establishing Clear Nutrition Goals: Guidelines for a balanced and healthy diet.

(11:44) Tracking Fitness Progress: Methods to measure your health and workout achievements.

(18:31) Importance of Rest and Recovery in Fitness: Discussing the role of downtime in your health regimen.

(20:10) Finding Accountability in Your Fitness Journey: The value of having a support system for your goals.

(23:05) Optimising Your Environment for Health Success: Creating spaces that support your fitness and nutrition goals.

(26:33) Conclusion: Summing Up Key Fitness Strategies for 2024: Wrapping up the essential tips for a successful health journey.

(27:06) Join as a 1-2-1 Online Fitness Member: Invitation to inquire about personalised fitness coaching.

Navigating the world of fitness can often feel like deciphering a foreign language.

From understanding the dynamics of 'HIIT' and 'Circuit Training' to grasping the nutrition concepts of 'Calorie' and 'Carb Cycling', this episode is your ultimate guide.

Join me as I break down the essential exercise, training, and nutrition terms every fitness enthusiast, especially beginners, should know.

Whether you're taking your first step into the gym, refining your diet, or looking to demystify the jargon that floods the fitness world, I've got you covered. Dive deep into the meaning of 'Supersets', 'Plateaus', 'Functional Fitness', and much more.

Empower your fitness journey with knowledge, boost your confidence, and achieve your goals with clarity. Ready to master the fitness lingo and take control of your health journey? Tune in now!

If this episode enlightened your fitness journey, don't forget to subscribe, rate, and leave a review. Please share with friends and family who might benefit from this episode, and join my community for more empowering insights every week!

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"How to Progressive Overload" YouTube Video

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Click Here for a Free Workout Plan and/or Nutrition for Fat Loss Guide

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Timestamps:

(00:51) Understanding Compound Movements: The Backbone of Strength Training

(01:46) Isolation Exercises Explained: Targeting Specific Muscles for Definition

(03:02) Functional Fitness: Training Muscles for Daily Life

(04:00) HIIT Demystified: Benefits of High-Intensity Interval Training

(04:59) LISS Breakdown: The Power of Low-Intensity Steady State Cardio

(05:31) Circuit Training Basics: Engaging Varied Movements for a Balanced Workout

(06:26) Mastering Supersets: Efficient Pairing for Intensity and Variety

(07:41) The Giant Set Technique: Intense Grouping for Muscle Challenge

(08:06) Training to Failure: Pushing Your Boundaries for Muscle Growth

(09:39) Drop Sets Uncovered: Pushing Past Initial Limits for Deep Muscle Engagement

(10:58) One Rep Maxes (1RMs) Defined: Measuring Ultimate Strength for Goal Setting

(12:41) Decoding DOMS: Why Delayed Onset Muscle Soreness Occurs After Workouts

(13:09) Active Recovery Benefits: Promoting Efficient Muscle Repair and Reduced Soreness

(13:43) Progressive Overload Principle: Leveling Up in Strength and Muscle Building

(14:41) Spotting in Workouts: Ensuring Safe and Effective Heavy Lifting

(16:29) Rep Range Essentials: Aligning Repetitions with Fitness Goals

(17:09) Overcoming Fitness Plateaus: Strategies to Restart Progress

(18:16) Calorie Cycling in Nutrition: Adapting Intake to Training Demands

(20:42) Carb Cycling Explained: Fueling Workouts with Dynamic Carbohydrate Management

(21:28) Conclusion: Empowering Your Fitness Journey with Knowledge

In this episode for Run with Fitpage, we speak to Mihira Khopkar, the Lead Sports Nutritionist at Reliance Youth Sports Foundation and is a Sports Nutritionist in the Sports Medicine Department of Sir H. N. Reliance Foundation Hospital. Mihira and Vikas talk about the importance of different tests and nutrition strategies for runners.

Ms. Mihira Khopkar is a highly accomplished nutritionist specializing in sports nutrition and therapeutic diets. With a BHSC degree from SVT College of Home Science and an MSc. in Sports Nutrition from the College of Home Science, Nirmala Niketan, she possesses a strong educational foundation in the field. Furthermore, Ms. Khopkar holds a Level 1 Anthropometrist certification from the International Society for Advancement of Kinanthropometry, which reflects her commitment to staying updated with the latest advancements in her field. Her expertise lies in crafting personalized diet plans tailored to an individual's body composition and nutritional needs, with the goal of optimizing performance, preventing injuries, expediting recovery, and enhancing long-term immunity. She has garnered extensive experience as a sports and therapeutic nutritionist, having worked with prestigious sports centers and clubs catering to both under-fifteen and over-fifteen age groups. Additionally, Ms. Khopkar's passion for writing has led her to contribute valuable insights on fitness, sports, and clinical nutrition to renowned organizations such as B positive, Health, Ian Somerhalder Foundation, and Health beyond Fitness. Her comprehensive knowledge and dedication make her an invaluable asset in the realm of nutrition and well-being.

Get Mihira's Book on Amazon
Follow Mihira on Instagram @mihirakhopkar

About Vikas Singh:
Vikas Singh, an MBA from Chicago Booth, worked at Goldman Sachs, Morgan Stanley, APGlobale, and Reliance before coming up with the idea of democratizing fitness knowledge and helping beginners get on a fitness journey. Vikas is an avid long-distance runner, building fitpage to help people learn, train, and move better.
For more information on Vikas, or to leave any feedback and requests, you can reach out to him via the channels below:
Instagram: @vikas_singhh
LinkedIn: Vikas Singh
Gmail: vikas@fitpage.in
Twitter: @vikashsingh1010

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Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about simple nutrition tips, how to stop sabotaging yourself and best/easy meal prep suggestions. 

Time stamps:
(0:00) Intro
(1:05) - Josh quote: "It's going to be hard, but hard does not mean impossible."
(4:48) - Kyle quote: “What seems impossible today will one day become your warm-up.”
(5:58) - Weekly thoughts/recommendations
(8:01) - Client shoutout: Chelsea
(9:22) - Question 1: Tips to avoid self sabotaging yourself?
(17:05) - Question 2: how much time should I give a muscle to rest before training it again if i want to gain mass?
(19:34) - Question 3: Why don't you guys have any ads i would be totally supportive if you did, how can I support you otherwise? 
(23:13) - Question 4: What are your best / easy meal prep suggestions? Maybe a couple for each meal of the day.

Thanks for listening! We genuinely appreciate every single one of you listening.

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