Challenge your body in 3 main ways:

1. 1. Strength - lift heavy. Pick 2-3 big compound movements.
   2. Muscle building - Pick 4-5 exercises, with moderate weight, moderate reps, still focus on big movement exercises
   3. Zone 2 conditioning - for stress management, heart health, and improved recovery. This could be a circuit or any steady state cardio machine. HR = 60-70% of max heart rate.

Phase 1: Awareness.

• Pinpoint your triggers (work, relationships, news, etc) *Get specific*
• Pinpoint your comforts (beer, wine, junk food, etc)

Phase 2: Identification.

• Identifying what about these situations causes you stress/discomfort. “What are you running from?”
  • Lack of control, fear of rejection, uncertainty, lack of safety
• Identifying what the food gives you that you crave. “what are you running towards?”
  • Dopamine hit, Sense of control, Rebellion

Phase 3: New Habit.

• What is something else that could give satisfy that craving that is healthier for you.

1. • Conversation with a friend
   • Doing an activity you love (art, reading, movie)
   • Doing something active
   • Getting your love language fulfilled

The scale is only a fraction of the story being told about your fitness journey.

Here are 15 other ways to see that you're making positive progress:

1. Tape Measurements
2. Photos
3. How clothing fits
4. Strength tests (1,3, or 5 Rep Maxes)
5. Endurance tests (Push-ups, planks, or cardio)
6. Flexibility tests
7. How you feel after a flight of stairs
8. Your cookings skills & confidence
9. Saying yes to prioritizing your health (going to bed earlier, saying no to alcohol, going to the gym)
10. Improved sex drive
11. The desire to want to buy new clothes
12. Starting to enjoy exercise 😏
13. Feeling confident in the gym
14. Wanting to sign up for a race/class/athletic event
15. Other people wanting to join you in your food choices or workouts

You are the artist and art.

Appreciate the past, but keep in the present. Make this your best work of art yet.

This episode is brought to you by Breaking Barriers Fitness - the creator of the STRONGER EVERY DECADE program.

Want to get stronger, leaner, and more badass? Want to kick diet culture in the face? We hear you and we want you to join our movement. Let's get fucking stronger this decade and every decade moving forward! Cheers to building an army of strong AF grannies!

Sick of seeing cottage cheese recipes everywhere?

Do you find yourself wondering how much protein is in a breath of air?

Are you hoping your favorite winery comes out with a new protein malbec?

Well today we're going to talk about why the hell protein matters and why people won't shut up about it.

I'm not promising that it won't be any less annoying, but at least you'll have a better understanding of what your needs are and an action plan to getting there.

This episode is brought to you by Breaking Barriers Fitness

If you got some value from this episode, give me a follow on Instagram at @StrengthOverDiets

It has been a sweaty summer, friends. I'm glad you're here.

This episode brought to you by Breaking Barriers Fitness. Empowering Moms 35+ with Mind, Body, and Nutrition Coaching for a Lifetime of Strength and Confidence. Creating mother badasses!

Introducing my new cohost! SHOW NOTES:

Small Budget/Small Space:

• Set of resistance bands $30-50
• Adjustable DBs $200-800
• Box/step $50
• Mat $20+
• Foam roller $20
• Adjustable Bench $50+

Medium Budget/Space:

• Spin bike - $100+
• Barbell + weights - $100+
• Swissball $25+

Large budget/Large space:

• Rack $200+
• Rack with cable machine $800+
• Set of DB’s
• Treadmill
• Slam balls

Honourable mentions:

• Suspension trainer $50
• Adjustable KB’s
• Rower
• Sled
• Sandbag
• Battle ropes