Rock That Fitness with AnnaRockstar

Hello Rockstars! I can't help but express my excitement over the incredible Spotify Wrapped stats for our podcast. It's heartwarming to see the love and support from our listeners, especially with episode RTF# 31 with Alan Aragon being the number 1 listened to episode. Your engagement has truly allowed this podcast to flourish and reach more women, and for that, I'm grateful.

Getting into the heart of the episode, I explore the definition of self-limiting beliefs and discuss the most common sayings I hear from women when talking about how they can’t achieve their health and fitness goals. By identifying these phrases, we can better understand the patterns that may be holding us back.

But don’t worry girl! I also discuss a few practical strategies for overcoming your self-limiting beliefs! From recognizing these beliefs to cultivating a positive mindset, I'll explore actionable steps that can move you towards personal growth. Remember, you have the power to crush those self-limiting beliefs and reach new heights. Let's continue to uplift and support each other on this incredible journey of growth and self-discovery!

Thank you all for your ratings of the podcast! Don’t forget to keep those comments and reviews coming in so you can get a shout out on an episode! Let’s spread the Rockstar message far and wide ⭐️❤️.

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Hey Girl hey! I am so excited to have Olga Geissler back on the pod. As a reminder, Olga is a registered nurse who works in a high stress trauma PACU. She also is a coach whose passion is helping women reach their highest level of health and wellness especially those who are working to be alcohol free.

This episode is truly epic!! It really feels more like a conversation between old friends on my living room couch more than a podcast. Some topics discussed are:

⭐️Making a plan

⭐️Setting a limit and sticking to it if you decide to drink alcohol

⭐️Allowing others to do them and not letting their decisions impact your life

⭐️Redirecting the conversation about being alcohol free towards increasing connection with others

Join me as I have a wonderful conversation full of vulnerability, curiosity, and love with my friend Olga Geissler!

Hailing from Buffalo, New York, Jen wears multiple hats as a devoted wife, mom, and finance manager. She has been an integral part of the Rock That Fitness community for over a year and her journey is truly inspiring.

Jen's story echoes the experiences of many of us. Before finding her home in RTF, she grappled with brain fog and struggled with self-esteem. Her go-to workout routine involved intense bootcamp-style workouts, and she found herself in a cycle of secret binge eating, hindering her fitness aspirations.

Over the past year, Jen has undergone a remarkable transformation on various fronts. She's cultivated a healthier mindset towards food, allowing her to practice mindful eating even in public settings and embracing the power of consistent strength training.

Jen's journey is a testament to the transformative power of Rock That Fitness! Join me in celebrating Jen Plekan, a Rockstar whose journey exemplifies the positive impact of dedication to both mental and physical health. Her story is a beacon of inspiration for everyone on their fitness and wellness journey!

Just like last week, this episode is all about you, the listener! Thank you for sending over your questions so I can help you navigate the confusing health and fitness world. It’s wild to me how complicated people on social media make achieving wellness and wholeness. So to combat that, I am all about giving you simple and practical steps that will help you with your goals!

The topics that I am going to cover today are:

⭐️Breakdown of macronutrients, specifically carbs and fats

⭐️How to overcome weight gain in women who are entering menopause

⭐️My opinion on intermittent fasting

⭐️How to manage loose skin without surgery

Welcome to the Rock That Fitness Podcast! This episode is inspired by you, the listeners! This topic was by far the most asked about during a recent IG Q&A. So, today I am going to talk about emotional eating. As a heads up, this episode is NOT for people who have a diagnosable eating disorder. If that is you, I encourage you to seek help from a mental health professional.

For the rest of us, Girl, I get it… I truly understand how emotional eating can impact your life in many aspects cause I’ve been there! So, how was I able to overcome my emotional eating tendencies?

First, understanding your habits and self-limiting beliefs that perpetuate emotional eating is key. Then retraining your brain to learn new skills is highly encouraged by using specific steps that can help you overcome emotional eating such as:

⭐️Awareness

⭐️Emotional regulation

⭐️Substituting the habit

⭐️Support and accountability

⭐️Mindful eating

Kim Raibourn, proud Texan, mom, grandma, wife to her own Country Boy, and dyslexia therapist in her local school district is in our spotlight this month!

Kim has a long history of being in the fitness world as a runner but she struggled with dialing in her nutrition, eating to properly fuel her body and noticed loss of muscle mass. She also knew she needed a closer knit community that focused on strength training & nutrition that celebrated women of all ages.

Kim has become an inspiring shining star in the RTF community!

I want to thank Kim for being vulnerable during our conversation. She did not hold back about her experiences with lifelong difficulties surrounding an unhealthy mindset with her body, food, and fitness.

Since joining RTF almost a year ago, Kim has been building muscle, getting stronger and has been eating more food & dialing in her nutrition and has a whole new mindset surrounding food & fitness.

Thank you all for your comments and reviews of the podcast! Don’t forget to keep those coming in so you can get a shout out on an episode! Let’s spread the message far and wide ⭐️❤️.

Click the link to get on the waitlist for the Rock That Fitness. Deadline for the waitlist is Nov. 16th. Only those on the waitlist will get a discount and early access!

The A-Team is coming together today to catch up on our day to day lives as well as getting real on how to maintain your consistency during your weight loss journey.

I think the number one topic that Coach Abby and I get asked from our followers is all about how to stop quitting on a weight loss journey even when life gets really hard. Girl, it’s not about motivation… it’s all about setting appropriate expectations, finding joy in the process, and holding yourself accountable.

Thank you all for your comments and reviews for the podcast! Don’t forget to keep those coming in so you can get a shout out on an episode! Let’s spread the message far and wide ⭐️❤️.

Check the link below to get on the waitlist for the Rock That Fitness Open Registration starting Cyber Monday!

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Rockstars, help me welcome our guest today, Nurse Coach Olga Geissler! I met Olga through the This Naked Mind Facebook group and we have been able to maintain a wonderful friendship outside of that group! Olga specializes in coaching women through the process of becoming alcohol free.

Olga is a registered nurse who works in a high stress trauma PACU. She's also a certified Nurse Coach with a passion for helping women reach their highest level of health and wellness especially those who are working to be alcohol free.

Olga graciously talks about her experiences of using alcohol and food to help manage stress, numb her feelings, and stop her thoughts. She is candid about how she was able to justify her decisions surrounding her alcohol and food intake despite feeling lonely, gaining 30 pounds, and not being happy. Olga also shares how alcohol affects our bodies on a physiological aspect which has helped her maintain her sobriety for the past two years.

Join me as I have a wonderful conversation full of vulnerability, curiosity, and love with my friend RN, Olga Geissler!

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Welcome to RTF Podcast #69! In this episode, I take you through a several important sustainable practices for fat loss. Whether you're new to the Rock That Fitness journey or a seasoned vet, these tips are essential for achieving and maintaining your health goals.

This episode has SO MUCH info; I highly recommend taking notes or listening to the episode a little at a time. A few topics I discuss are moderate calorie deficits (see below for links to three episodes taking more in depth of this strategy), adding not restricting, taking diet breaks, accelerated fat loss ideas, and calorie cycling!

Before I wrap this up, I have to give a HUGE shout out to the new members of the Rockstar Body and Mind Challenge! They are truly embodying the essence of the Rockstar team and I cannot be more proud seeing the growth the past two weeks. Now, join me for this insightful episode to improve your sustainable fat loss practices!

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Today, we shine the spotlight on the Rockstar of the Month; Ronnie Van Osdell! Ronnie is a newer member of RTF and is making waves both in the gym and with her nutrition. I love her passion for not only helping herself but also encouraging others as she actively engages in our Facebook group by sharing her victories and seeking guidance on exercise form.

Ronnie's story is a testament to the importance of not just being at a healthy weight but also nurturing your strength. Learn how her journey has empowered her to regain muscle mass and overcome the physical challenges of her job as a dog groomer.

Ronnie truly embodies what we envision for all RTF Rockstars… a brave place for women to improve their fitness, ask for help when needed, and to showcase their accomplishments without any judgment!

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Get ready for an exciting episode as Coach Abby and I treat you to a special Instagram Live recording. We dive into planned, specific topics and answer all of the burning questions that popped up in the comment section.

With your help, Coach Abby and I were able to discuss important topics in a casual setting including: 

⭐️Weight loss versus fat loss

⭐️Importance of mindset changes to achieve your fitness goals

⭐️Using multiple data points to show progress

⭐️How our different coaching styles are unique and complimentary

This episode is all about connecting with our community and providing you with the guidance you need to succeed in your fat loss journey!

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Girl! We are in the middle of the Rockstar Body and Mind 6 Week Challenge Launch and I thought this is the perfect time to talk about how to improve your body image.

With the hundreds of women I have helped throughout the years, almost every single one has had some sort of difficulty with their body image. And I get it, I’ve been there too!

This episode is PACKED with so much info to help you navigate the many layers that contribute to your state of mind and acceptance of your body. Not only do I give evidence based info to help improve your body image, I also talk about my own struggles that I have had and provide testimonials from the awesome Rockstars in Rock That Fitness about their own thoughts on body image!

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Rockstar Spotlight of the Month goes to Jennifer Zimmerman! Jennifer is a proud stay at home mom and wife from Northwest Ohio who has so much zest for life. 

Jennifer has a story that so many women can relate to. She started yo-yo dieting after the birth of her second child and has lost 80-100 pounds FOUR times! But in 2022, Jennifer experiences a turning point where the light bulb finally came on. It wasn’t so much the weight loss she was chasing, she wanted to make sustainable changes concerning her health and fitness while focusing more on body recomposition and is FINALLY getting and maintaining the results she has always wanted .

Jennifer's story is a testament to the power of resilience and determination! Join me as we celebrate her journey, her wisdom, and her unyielding commitment to her well-being.

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Registration to Join Rockstar Body and Mind 6 Week Group Coaching Program Opens September 1st. The waitlist period ends at the end of business Aug. 27th but don't let that stop you from getting on the list to receive our newsletter!! Click the link ->

Hello Rockstars! This episode pumps me up! Today, I answer all of your questions about the Rockstar Body and Mind 6 Week Challenge.

Picture this… you are at a family BBQ and everyone seems to be commenting on your food choices. We call those people "food pushers". You think to yourself, “It would be easier if I just give in to the food pushers' pressure to make it more comfortable for everyone else”. BUT, you know that even if it’s easier and more comfortable for the "food pushers" doesn’t mean that it is easier and more comfortable for you.

Girl, the A-Team has your back! Join us as we guide you on how to stay strong and convicted in your health and fitness journey, even when it seems like your friends and family may be holding you back. Learning how to stand firm in your decisions and boundaries teaches other people how to make choices for themselves as well!

Listen to the entire episode to hear more about how to join the Rockstar Body and Mind 6 Week Group Coaching Program!

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If you have been on a weight loss journey, there is a high chance that you have experienced one or multiple weight spikes on the scale. At this point, you may feel a multitude of emotions… I get it… I have been there too!

Today, I am diving into:

⭐️What to do and what not to do when the scale shows a higher number

⭐️How to reframe your mindset surrounding what the scale says

⭐️Knowing the difference between weight loss and fat loss

⭐️Reflecting on your limiting beliefs regarding the number on the scale versus body composition

Girl, I am not going to sugar coat it, this whole process is hard. But trust me, showing yourself compassion and giving yourself grace to learn are going to make it worth it in the end.

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In today's episode, I interview Cristiane Taylor, the owner and founder of my all time favorite protein and snack bars Healthy Eating on the Go! The Rockstars know how much I love these bars… and they love them too!!

Cristiane shares her journey as a mom, businesswoman, nutritionist, and wife, highlighting the challenges she has faced in finding quick, nutritious snacks for her and her children.

Discover how Cristiane dedicated her life to creating her protein-packed, high-fiber bars using high-quality, all-natural ingredients that DO NOT taste bland!

Join me to learn about the unique story of Healthy Eating on the Go and to gain insights into incorporating convenient, yet nourishing snacks into your busy life that promotes lifelong wellness.

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Coach Abby joins me today to highlight and interview Rockstar Spotlight of the Month Sara Miller! Sara is our first 1:1 Client of Rock That Fitness to join us on the podcast! Led by Coach Abby, head coach of RTF 1:1 coaching, Sara is slaying her consistency with her fat loss & fitness like never before with extra accountability! Sara explains her experience of what it's like when things "finally click!"

Sara is a wife, mom, and accountant who loves to lift some heavy weight which has helped her completely change her body composition! Not only has she reduced her body fat and increased her muscle mass, Sara has also improved her mindset as she now values herself as a highly capable individual and not as a number on the scale.

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The A-Team is back! In this episode, Coach Abby and I are talking about strength training and proper programming. We dive into your questions concerning:

⭐️A reasons why programming by a personal trainer is needed

⭐️Strength training frequency

⭐️Exercise order selection

⭐️Rest periods between sets

⭐️Rep ranges depending on your goals

This episode is why Rock That Fitness exists! Coach Abby and I have years of experience that takes away the guessing game and allows you to implement the scientific process to achieve your fitness goals.

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Join me, today, as I guide you through all macronutrients and calorie tracking 101. You will want to download this episode, bookmark it, and take notes!

As a quick refresher, macronutrients are the building blocks that add up to make calories. For instance, carbohydrates and protein are 4 calories per gram, alcohol is 7 calories per gram, and fat is 9 calories per gram.

 What I love most about macronutrients and calories is that it’s all science, Baby! When we actually break down food into its simplest form, balancing our macronutrients to sustain muscle & lean body mass while reducing body fat; find the right formula for our body.

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I can’t believe we are at the 1 YEAR MARK of starting the Rock That Fitness Podcast. I am blown away by your love, acceptance, and shared transformations and cannot wait to see what the next year has in store! Thank you for being a part of the RTF community 😀.

Today’s episode is going to be real and raw. I talk about my experiences with having a breast augmentation revision due to a capsular contracture and how that ultimately led to a HARD 6 week restriction from any type of exercise.

Not going to lie, this was a freaking hard time so I hope that my experiences can help you feel seen and heard if you are going through a similar situation.

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Rock That Fitness Rockstar, Kathy Vana is a BEAUTIFUL person inside and out. She is a mom, grandmother, payroll support person, and snowbirder between Chicago and Arizona!

Kathy shares her personal experience of joining RTF already at her goal weight but facing the challenge of a skinny-fat body composition. Find out how Kathy embraced the power of strength training to transform her physique, increase muscle mass, and improve her overall body composition. Kathy's dedication to strength training not only transformed her physical appearance but also plays a crucial role in maintaining her bone health and warding off osteoporosis.

Kathy's story is a testament to the impact that strength training and a supportive community can have on our overall well-being. Join me as I celebrate Kathy's achievements and draw inspiration from her journey towards strength, vitality, and living life to the fullest.

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Today’s episode is all about cardiovascular fitness and the science of WHY you need to include it for your heart & lung health!

I know I talk A LOT about the importance of strength training, however, getting in some cardio is also super important for your health. Not only am I talking about the science of cardiovascular fitness, I also get to share with you my triathlon experiences! 

Some topics I discuss are:

Definition of cardiovascular exercise

Why is cardiovascular fitness important?

Target heart rate zones and how to use them to achieve your goals (see below for more details)

How to know if your cardio is working

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Target Heart Rate Zones

Zone 1 - VERY Light 50% to 60%

Zone 2 - Light 60% to 70%

Zone 3 - Moderate 70% to 80%

Zone 4 - High Intensity 80% to 90%

Zone 5 - Max Effort 90% to 100%

Maximum Heart Rate Formula

1.Subtract age from 220

Calculate Target Heart Rate with 220 - Age= X and multiply by Target Heart Rate Zone percentage.

2.Calculating Target Heart Rate with Karvonen Method

First get your Resting Heart Rate (RHR), set aside.

Next subtract age from 220 for Maximum Heart Rate (MHR)

Subtract RHR from MHR for Heart Rate Reserve (HRR)

Multiply HRR by % and then add back RHR

Example:

HRR X 70% + RHR + Target Heart Rate (THR)

220 - age 52 = 168 (MHR)

168 MHR - 45 (RHH)= 123 HRR

123 HRR X 70% = 86.1 + 45 RHR= 131 BPM (Target Heart Rate Zone 2)

OR online calculator for Karvonen Method

The A-Team is back! Coach Abby and I felt inspired by our last conversation about time management. So we decided to do a more personal episode about our current lives and struggles as we navigate our health and fitness at this time.

As always, Coach Abby and I had a great time catching up and letting our guards down while talking about keeping a healthy mindset when life gets hard, body modifications, deciding to have breast implants in or out, hormonal changes and PCOS, mini-cuts, and sleep difficulties.

Past RTF episodes that have a deeper dive into the topics that Coach Abby and I discussed today are linked below!

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Alan Aragon is back!! I am incredibly honored that Alan has shared his knowledge on the Rock That Fitness Podcast now for the third time. As a reminder, Alan is a nutrition researcher, educator, and author with over 30 years of success in the health field and is highlighting the importance of using evidence based information to help you live your best Rockstar life! Check out episodes 17 and 31, linked below, to listen to Alan’s previous interviews!

In this episode, Alan and I dive into:

✅Current research regarding consuming various cooking oils

✅Defining body recomposition and how to make 

✅Progressive overload strength training

✅Identifying fitness plateaus and how to break them

✅Building muscle can happen at ANY AGE and why it is important

Alan’s Resources:

Today I discuss the importance of setting and maintaining healthy boundaries in your personal and professional lives. Boundaries are crucial for maintaining your well-being, managing stress, and achieving success in your health and fitness journey.

Setting and maintaining boundaries can be scary, but in reality, it truly is an act of kindness not only for you but for other people. Despite the benefits, I delve into the common challenges in setting boundaries, such as guilt, fear of conflict, and people-pleasing tendencies. At some point though, you have to take ownership of your lives!

At the end of the episode, I provide practical tips and strategies for setting and maintaining healthy boundaries, including effective communication techniques, assertiveness skills, and self-care practices. We also discuss the positive impacts of setting boundaries, including increased self-worth, improved relationships, and enhanced productivity.

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I am super pumped for this episode! This month’s RockStar Spotlight is Janelle Sullivan and I have a feeling that many of you are going to relate to her story. She comes from an athletic background and has tried a variety of fitness styles but never really found the community she was hoping for. Thankfully, Janelle joined Rock That Fitness in June 2022 and has been killing it!

Janelle opens up about her previous struggles with lingering injuries, metabolic issues, constant dieting, and being stuck on the cardio hamster wheel, unable to achieve the results she desired. Since joining Rock That Fitness, Janelle has been focusing on strength training, hitting her macros, and sleeping better which has allowed her to be able to reach her fitness goals injury-free!

Janelle's story is relatable and inspiring, showcasing the power of perseverance and finding the right fitness approach for your needs!

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It’s time for another A-Team episode! Coach Abby and I dive into the crucial topic of time management and how it impacts our ability to prioritize healthy habits such as meal planning and exercise. Many of us struggle with the common excuse of not having enough time, but is it really a matter of time or how we manage it?

Coach Abby and I discuss the barriers to effective time management such as lacking boundaries and structure, common distractions, procrastination, and lack of clarity on priorities. These barriers can hinder your health and fitness goals and it's important to address this time management issue.

To help you succeed in managing your time effectively, Coach Abby and I share practical tips and strategies for success! From setting clear goals to creating schedules and routines, we provide actionable steps to improve your time management skills and make time for healthy habits.

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Recently, I have been getting messages from my WW friends about the recent news of WW jumping into the business of weight loss medication and adding prescription medications into their weight loss program. I know it is challenging, BUT, transitioning away from “diet programs” that kept me coming back was the best thing I have done for my life. I am super pumped to be able to share with you how my life and health have transformed for the better by ditching the diet programs and focusing on mindful eating and strength training to lose fat and increase muscle mass. As a disclaimer, this is not about bashing any specific program including WW. We all have a journey to get us to where we want to go. If you want to hear about my journey from the beginning, make sure to head to episode one (linked below)! Links:

I just got back from our second annual RockStar Retreat and what a fantastic weekend. Since then, I’ve been on a high and even more passionate to spread the RockStar Fitness message.

Join Coach Abby and I in a candid conversation about our recent RockStar Retreat, where 28 women from across the country gathered to celebrate their power and passion for fitness. Coach Abby and I share our experiences and insights from the retreat and answer your questions that were left unanswered in a previous episode, RTF# 36 (link down below).

Tune in to learn how to tap into your own power and embrace your inner RockStar!

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In this episode, I discuss why it is so hard to make true change in your life and how you can actually make those changes stick! I dive deep into the research behind the National Academy of Sports Medicine’s (NASM) Stages of Behavior Change framework and Don Kelly and Daryl Conner’s Emotional Cycle of Change to give you evidence-based techniques to help you reach your goals.

As always, I round out this episode by giving you a pep talk on how to utilize the information you learned today to make lasting changes to lose fat, gain strength, and improve your mindset!

The Stages of Behavior Change from NASM (this is the sciency stuff!)

🧠Pre-contemplation 

🧠Contemplation 

🧠Preparation 

🧠Action 

🧠Maintenance

The Emotional Cycle of Change from Don Kelly and Daryl Conner (this is the nitty gritty stuff!)

❤️Uninformed optimism

❤️Informed pessimism 

❤️Valley of despair

❤️Informed optimism

❤️Success and fulfillment

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In this episode, I have the privilege of talking to our RockStar Spotlight of the month, Jen Lyon! Jen is super busy with being a mom, wife, and student all while working on her health and fitness inside Rock That Fitness. Like many other RockStars, Jen found me through WW and realized that it just wasn’t working for her anymore… she needed something more!

Jen opens up about her struggles with having an all or nothing mentality, taking her two years being in the program to put into place the healthy mindset Rock That Fitness emphasizes. By using the tools she has learned while improving her consistency with nutrition and strength training, Jen is the smallest she has been since high school and does not need insulin to manage her type 2 diabetes anymore!

In this episode, Coach Abby and I answer YOUR burning questions and address the frequent comments that we get on social media. We also give a little teaser for next week’s episode which is all about sleep! Some of the questions covered are:

✅How can I easily track my calories when I am going out to eat?

✅What supplements do you take?

✅What is up with all of these “fitness influencers” that I follow using steroids?

✅Is it normal to have lingering knee pain after you start a new program?

✅Can I deadlift if I have back pain?

✅What is a calorie deficit? Check out the link below for RTF# 31 for more info about this exact topic.

✅How do you recommend “mindless” eating?

✅How do I overcome not wanting to take progress pictures because I don’t like the way I look?

Sending some major love to you all for showing up every day and sending us questions to learn more!

In this episode, Coach Abby and I dive deep into meal plans and meal prepping to help you implement your own road map to improve your weight loss success. Just a heads up, the meal plan is more important than the meal prep!

Coach Abby and I both agree that instead of giving you a personalized meal plan, we want to teach you the steps to create a sustainable meal plan that fits your lifestyle, food preferences, and fitness goals.

A few questions to help you build a meal plan are:

✅What is your fitness and/or weight loss goal?

✅What is your goal for calorie and protein intake for the day?

✅Based on what your day looks like, how often can you or want to eat?

✅For each meal, what protein do you want to build your meal around?

✅After the protein is decided, which carbohydrates and fats do you want to round out your meal?

✅Are there fruit and vegetables in your meal?

Don’t forget, your meal plan isn’t set in stone! Use the data you’ve gotten from experimenting with what works best for you to help create and implement your flexible meal plan.

In this episode, I interview one of our shining RockStar members, Colleen Goddard. I loved getting to know Colleen through a written interview questionnaire but getting to actually talk with her really moved me.  It's an incredible thing to see when a Rockstar member makes the REAL mind shift, makes health & fitness  a priority and nothing is gonna stop her!

Like many of us, Colleen has been on every type of diet and exercise plan out there and never really found the results she was wanting until starting Rock that Fitness. Spoiler alert… eating more protein, getting consistent with tracking, and lifting heavy stuff made the biggest difference!

Colleen also contributes her success to the Rock that Fitness Facebook community where she learned more about herself while engaging and connecting with other members.

I give Colleen credit for taking action and holding herself accountable! Thank you, Colleen! YOU ROCK!

Hey girl! You are in for a real treat today. In this episode, I have the amazing opportunity to interview my husband’s grandmother, 102 years young, Grandma Mary Elise Blizzard! She is one of the sweetest, kindest, and happiest human beings I’ve ever known.

The biggest take away from Grandma Blizzard’s life is that we don’t need to make our health journey complicated. What we need to focus on is staying active, eating healthy foods, staying positive, and having fulfilling connections. Oh and don’t forget about eating cheese (in moderation) and putting on your lipstick and blush before leaving your bedroom 😍.

Alan Aragon is back! In this episode, Alan and I nerd out on all things weight loss and nutrition. Buckle up cause this is a jammed packed episode! Topics include:

✅How to achieve a caloric deficit

✅Importance of losing fat mass and not lean body mass

✅Does elevated cortisol affect weight?

✅Building blocks of lean body composition and overall wellness

✅Macro-nutrients AND diet quality are important

✅How to handle trigger foods

I am extremely honored to have Alan back on the podcast! Check out the links below for more information regarding Alan’s work and to listen to Alan’s first episode with me; RTF# 17.

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In this episode, Abby talk about several mistakes & pitfalls that people fall into when kicking off their new weight loss and fitness programs!

We both agree that resolutions can be difficult to maintain and tend to promote an all or nothing mentality.

Instead, we recommend visualizing how you would like to live your life in the future as a guide for a healthier fitter you!

We are not saying do not make goals. However, think through your goals as your intentions of the person you want to become.

If you need more help with getting a great start and maintaining your intentions, check our new challenge STARTING JANUARY 9th, #POWER40!

This is a 40 day Strength challenge to help you BUILD CONSISTENCY, BUILD MUSCLE, GET STRONGER & BURN FAT!