How to Navigate Your Fitness Journey During the Holidays (E12)

E18: 3 Ways to hit your nutrition goals Links:    My favorite Meal Prep: http://shipping.myfitfoods.com/discount/B10   My favorite protein powder: https://1stphorm.com/products/phormula-1/?a_aid=empwr  Fave flavors: Vanilla Ice Cream, Chocolate Mint, Orange Dreamsicle, Caramel Latte   Apply for coaching https://ols9qegwcyo.typeform.com/to/zZBRvgiD Join our free community:  https://www.facebook.com/groups/empwrfitfam

7 Ways to get your workout in when you don't want to   Links: Apply for coaching https://ols9qegwcyo.typeform.com/to/zZBRvgiD Join our free community: https://www.facebook.com/groups/empwrfitfam My favorite Meal Prep: http://shipping.myfitfoods.com/discount/B10 My favorite protein powder: https://1stphorm.com/products/phormula-1/?a_aid=empwr Fave flavors: Vanilla Ice Cream, Chocolate Mint, Orange Dreamsicle, Caramel Latte

How to Grow Your Glutes   Link to free 4 week Glute Growth Program : http://biancascalise.com/howtogrowyourglutes/   Time stamps 3:00 What are the Glutes 5:30 What type of exercise do we need to do to grow the glutes? 7:00 What do the glute DO? 10:00 What specific exercises should we do to grow the glutes? 17:00 How many reps should you do? 19:00 How many sets should you do? 23:00 How do you need to eat to grow your glutes?

Protein: How much should I eat? How do I get it?   My Favorite Protein Powder supplement: https://1stphorm.com/products/phormula-1/?a_aid=empwr Free Protein e-Book Link: http://biancascalise.com/free-lean-protein/ Free Facebook Group: https://www.facebook.com/groups/empwrfitfam Link to Sign Up for Coaching: https://ols9qegwcyo.typeform.com/to/zZBRvgiD   Time Stamps 1:20 Why should you prioritize protein? 14:50 How much protein should you get? 23:37-24:24 Most people could benefit form a protein supplement

Strength Training Foundations Part 2 Freebee - Strength Training Foundations Ebook LINK - http://biancascalise.com/workouttips/ Free Facebook Group: https://www.facebook.com/groups/empwrfitfam Link to Sign Up for Coaching: https://ols9qegwcyo.typeform.com/to/zZBRvgiD   Time Stamps: 0:58 What weight should you select? 7:00 Tip for bringing in more mind muscle connection 15:20 How hard should you push yourself? 23:20-23:48 You are usually capable of more than you think you can

Strength Training Foundations Part 1 Freebee - Strength Training Foundations e-book LINK - http://biancascalise.com/workouttips/ Free Facebook Group: https://www.facebook.com/groups/empwrfitfam Link to Sign Up for Coaching: https://ols9qegwcyo.typeform.com/to/zZBRvgiD   Time Stamps: 1:40- 2:23 You should strength train 2:24 - 11:00 Why should you strength train? 11:00 - 12:19 Start looking at your body for what it can do 16:00 - 19:30 How often should you lift 19:30 - 29:10 The two types of exercises Compound and accessories 29:10 -30:00 How many reps and sets should you be doing? 30:00 How long should you rest?

How to navigate your fitness journey during the holidays   Free Facebook Group: https://www.facebook.com/groups/empwrfitfam Link to Sign Up for Coaching: https://ols9qegwcyo.typeform.com/to/zZBRvgiD Happy Holidays!   Time Stamps: 2:00 WHY must you embody health, strength, love this holiday? 3:30 2 Journal Prompts for a clear, enjoyable holiday 10:48 What is your schedule going to look like this holiday? Let’s Plan 12:45 Easy Tips for feeling good in your body during the holidays 16:30 Games you can suggest 

How to Direct Your Focus on Fitness   Links:  Apply for coaching: https://ols9qegwcyo.typeform.com/to/zZBRvgiD Join our free community:  https://www.facebook.com/groups/empwrfitfam   Time Stamps:  0:51 - 1:49   You must have a plan 2:27 - 3:01 There is no such thing as an end result 3:01- 4:01 the most common mistake people make in focus 4:02 - 4:47 Rather than focusing on when your results or coming focus on this 4:51- 6:09 Focusing on “How far away i am” from a goal can crate a disempopwered mindset 6:10 - 7:14 Chunk down your goals, Make it easy and practical to hit your daily targets 8:01 - 8:13 Focus on today 8:13 - 9:10 Disempowering questions lead to disempowered results 9:10- 10:11 Stop beating yourself up 10:26 - 11:16 Empowerment - If i am the chokehold i am the solution 12:40 - 13:16 You are not broken. You are human 13:21 - 13:43 Controlling mental chatter 16:03- 17:12 The idea you’ll be happy when you achieve your result is a lie 21:52 -  22:26 The more you practice empowering thoughts the more empowering thoughts will come easily

Links Mentioned: Apply for coaching special (November Only) https://ols9qegwcyo.typeform.com/to/zZBRvgiD   Free Resources in our FB Community https://www.facebook.com/groups/empwrfitfam   Time Stamps: 0:18 - 0:46 If you go through periods of not feeling motivated there is nothing wrong with you ❤️ 11:17 - 12:22 Avoid the trap of self judgment 12:25 - 13:36 Exercise clarity & Acceptance 13:47 - 14:38 The words I AM are incredibly powerful 14:21 - 15:40 Practice being the observer 19:49 - 20:54 Do something different with your body and the mind will follow 23:53 - 25:23 “Why” is not always the most helpful question 27:30 - 28:29 When we show up for ourselves we can show up for other people 29:40 - 30:08 We are here to help each other through this human experience

All or Nothing Mindset    Links:  Apply for coaching (On special for month of November) https://ols9qegwcyo.typeform.com/to/zZBRvgiD Join our free community:  https://www.facebook.com/groups/empwrfitfam   Time Stamps:  6:52 - 8:06 What is the all or nothing mindset   8:14 -  8:44 Focus on what you can do instead of what you can’t do    8:44 -  9:38 What defines progress   11:24 - 12:16 Baby steps forward