Episode 15: Why (& how) to build muscle—5 points to know

One of the biggest obstacles to a healthy lifestyle?? It’s usually not lack of knowledge, resources, or even motivation. It’s usually TIME. In this episode I discuss common barriers to a healthy lifestyle & offer 5 ways to make a healthy lifestyle—including exercise & good nutrition—a non-negotiable part of your self-care. Janae Wise YouTube channelCaroline Girvan Fitness YouTube channelYoga in Melbourne YouTube channelFueled + Fit Episode 3: “Why You Should Care About Self-Care”Fueled + Fit Episode 14: “3 Easy Ways to Improve Your Nutrition Today”Fueled + Fit Episode 17: Interview w/ Joe Chumley | “How Fitness Can Transform Your Life”Notes:Learn more about my 8 week training program, Accelerate. LAST session before January 2024! Session begins April 17-June 10. Get $75 off by using code ACCELERATE75. Get an additional $25 off, for a total of $100 off by signing up before March 28 using code ACCELERATE100.www.janaewise.com/accelerateWORK WITH ME! I offer online individual personal training through my Simply Fitness coaching program. LET’S BE FRIENDS! Follow me on Instagram @thefitmomcoach —send me a DM & say hello :)JOIN MY EMAIL LIST & stay in the know! EMAIL ME! Have any questions or anything you’d love to see covered in an upcoming episode?! Send me an email at [email protected]! I’d love to hear from you!FREEBIE! Download my FREE Fueled + Fit Cheatsheet (+ some extra bonuses, including my best Green Smoothie tips) Leave a review on Apple Podcasts, & I’d be so grateful! Each week (through 3/2023), I will pick a review of the week & send that reviewer an exclusive Fueled + Fit mug. Make sure to sign up at janaewise.com/bonus. Let’s get strong together! 1:1 nutritional & fitness coaching

In today’s show I have the privilege of interviewing Joseph Chumley—dad of 4, entrepreneur, & fellow fitness warrior. Joe shares insights into how fitness has transformed his life for the better, & how it can help you too. Joe is a 37 year old husband, father of 4 daughters, & a busy entrepreneur who finds creative ways to get his workouts in by any means possible. Joe’s business: Chumley RepairInstagram: @joe_chumley_555Thanks for listening!Notes:Learn more about my 8 week training program, Accelerate. LAST session before January 2024! Session begins April 17-June 10. Save $125 off by signing up for pre-launch registration. Pre-launch registration opens March 8-March 13. Registration (at full-price) opens March 15.www.janaewise.com/accelerateWORK WITH ME! I offer online individual personal training through my Simply Fitness coaching program. Check out my latest YouTube video, a FREE 60 minute total body, balanced focused yoga flow.LET’S BE FRIENDS! Follow me on Instagram @thefitmomcoach —send me a DM & say hello :)JOIN MY EMAIL LIST & stay in the know! EMAIL ME! Have any questions or anything you’d love to see covered in an upcoming episode?! Send me an email at [email protected]! I’d love to hear from you!FREEBIE! Download my FREE Fueled + Fit Cheatsheet (+ some extra bonuses, including my best Green Smoothie tips) Leave a review on Apple Podcasts, & I’d be so grateful! Each week (through 3/2023), I will pick a review of the week & send that reviewer an exclusive Fueled + Fit mug. Make sure to sign up at janaewise.com/bonus. Let’s get strong together! 1:1 nutritional & fitness coaching

In today’s show I share some BIG news, an update on my Nutritarian diet, & discuss pregnancy & weight gain, in particular, I address the question: does exercise during pregnancy help prevent weight gain? What about diet? Responding to Criticism begins at—1:44Big News Announcement begins at—6:24Nutritarian Diet Update begins at—11:49Pregnancy & Weight Gain begins at—16:00If you have questions about pregnancy & fitness, or other related pregnancy topics, feel free to shoot me an email at [email protected] or send me a DM on Insta & I will try to address them in a future show. Thanks for listening!Notes:Episode 12: Reach your goals for 2023 + creating your own dietary approachWORK WITH ME! I offer online individual personal training through my Simply Fitness coaching program. Check out my latest YouTube video, a FREE 60 minute total body, balanced focused yoga flow.Learn more about my 8 week training program, Accelerate. Get on the waitlist for April’s program! www.janaewise.com/accelerate.LET’S BE FRIENDS! Follow me on Instagram @thefitmomcoach —send me a DM & say hello :)JOIN MY EMAIL LIST & stay in the know! EMAIL ME! Have any questions or anything you’d love to see covered in an upcoming episode?! Send me an email at [email protected]! I’d love to hear from you!FREEBIE! Download my FREE Fueled + Fit Cheatsheet (+ some extra bonuses, including my best Green Smoothie tips) Leave a review on Apple Podcasts, & I’d be so grateful! Each week (through 2/2023), I will pick a review of the week & send that reviewer an exclusive Fueled + Fit mug. Make sure to sign up at janaewise.com/bonus. Let’s get strong together! 1:1 nutritional & fitness coaching

5 key points to consider when muscle building is your goal. Every BODY can benefit by resistance training. Resistance training doesn’t always lead to hypertrophy (muscle growth). In order for hypertrophy to occur, a specific set of criteria needs to be met. In today’s show, I talk about 5 points to know as you embark on muscle building as well as tips for optimizing your weight training, including tips for beginners & people on a tight budget. Notes:Caroline Girvan YouTube ChannelJanae Wise YouTube ChannelWORK WITH ME! I offer online individual personal training through my Simply Fitness coaching program. Check out my latest YouTube video, a FREE 60 minute total body, balanced focused yoga flow.Learn more about my 8 week training program, Accelerate. Get on the waitlist for April’s program! www.janaewise.com/accelerate.LET’S BE FRIENDS! Follow me on Instagram @thefitmomcoach —send me a DM & say hello :)JOIN MY EMAIL LIST & stay in the know! EMAIL ME! Have any questions or anything you’d love to see covered in an upcoming episode?! Send me an email at [email protected]! I’d love to hear from you!FREEBIE! Download my FREE Fueled + Fit Cheatsheet (+ some extra bonuses, including my best Green Smoothie tips) Leave a review on Apple Podcasts, & I’d be so grateful! Each week (through 2/2023), I will pick a review of the week & send that reviewer an exclusive Fueled + Fit mug. Make sure to sign up at janaewise.com/bonus. Let’s get strong together! 1:1 nutritional & fitness coaching

You don’t need to overhaul your diet. Here are 3 easy, actionable steps you can take TODAY to improve your nutrition. Stayed tuned for next week’s episode—I have some BIG news to share!Please consider leaving a review on Apple Podcasts—it’s a great way to pay it forward & let others know about the show. Thanks for listening! Notes:Dr. Caldwell B. Esselstyn Jr. Endothelial Cells The Life Jacket of Our Blood Vessels 🌱 Dr. Caldwell B. Esselstyn, Jr. - How to build an endothelial fortress and much moreThe Prevent & Reverse Heart Disease Cookbook: Over 125 Delicious, Life-Changing, Plant-based Recipes, by Ann Crile Esselstyn & Jane EsselstynPrevent & Reverse Heart Disease, by Dr. Caldwell Esselstyn, Jr. Jane & Anne’s YouTube channel cooking showCheck out my latest YouTube video, a 60 minute total body, balanced focused yoga flow.Learn more about my 8 week training program, Accelerate. Get on the waitlist for April’s program! www.janaewise.com/accelerate.LET’S BE FRIENDS! Follow me on Instagram @thefitmomcoach —send me a DM & say hello :)JOIN MY EMAIL LIST & stay in the know! FREE 15 MINUTE WORKOUTS—check out my YouTube channel EMAIL ME! Have any questions or anything you’d love to see covered in an upcoming episode?! Send me an email at [email protected]! I’d love to hear from you!FREEBIE! Download my FREE Fueled + Fit Cheatsheet (+ some extra bonuses, including my best Green Smoothie tips) Leave a review on Apple Podcasts & I’ll send you a FREE copy of my Fueled + Fit Insiders guide. Each week (through 3/2023), I will pick a review of the week & send that reviewer an exclusive Fueled + Fit mug. Make sure to sign up at janaewise.com/bonus. WORK WITH ME—let’s get strong together! 1:1 nutritional & fitness coaching

Why is fat loss sooo difficult??? Should I wait for a better time to lose weight? In this week’s episode I address these questions & discuss why nature (& our modern environments) have made it so hard to lose weight. I also go into when the best time for making lifestyle changes is (including fat loss, if that’s a goal of yours…spoiler alert, it’s now). I also share some exciting life updates! Thanks for listening, I’ll be back next week with another episode :)Notes:Learn more about my 8 week training program, Accelerate. www.janaewise.com/accelerate.LET’S BE FRIENDS! Follow me on Instagram @thefitmomcoach —send me a DM & say hello :)JOIN MY EMAIL LIST & stay in the know! FREE 15 MINUTE WORKOUTS—check out my YouTube channel EMAIL ME! Have any questions or anything you’d love to see covered in an upcoming episode?! Send me an email at [email protected]! I’d love to hear from you!FREEBIE! Download my FREE Fueled + Fit Cheatsheet (+ some extra bonuses, including my best Green Smoothie tips) Leave a review on Apple Podcasts & I’ll send you a FREE copy of my Fueled + Fit Insiders guide. Each week (through 2/2023), I will pick a review of the week & send that reviewer an exclusive Fueled + Fit mug. Make sure to sign up at janaewise.com/bonus. WORK WITH ME—let’s get strong together! 1:1 nutritional & fitness coaching

You don't have to follow any one particular diet--you can create an approach that works for YOU. In today’s show, I discuss some of my goals for 2023, including a current one, which is to eat more Nutritarian (I explain what this is). I offer my top tips for health this year: 1) Take it slow if fat loss is your goal. Approach it in a way that is based on science, not fads, & reach out for help! 2) Go for a daily walk. 3) If you want greater health, muscle tone, & that “fit” look, add heavy weights into your workout routine!Notes:Eat to Live, by Dr. Joel Furhman—all about the Nutritarian way of eating. Eat for Life, by Dr. Joel Furhman Learn more about my 8 week training program, Accelerate. www.janaewise.com/accelerate.LET’S BE FRIENDS! Follow me on Instagram @thefitmomcoach —send me a DM & say hello :)JOIN MY EMAIL LIST & stay in the know! FREE 15 MINUTE WORKOUTS—check out my YouTube channel EMAIL ME! Have any questions or anything you’d love to see covered in an upcoming episode?! Send me an email at [email protected]! I’d love to hear from you!FREEBIE! Download my FREE Fueled + Fit Cheatsheet (+ some extra bonuses, including my best Green Smoothie tips) Leave a review on Apple Podcasts & I’ll send you a FREE copy of my Fueled + Fit Insiders guide. Each week (through 2/2023), I will pick a review of the week & send that reviewer an exclusive Fueled + Fit mug. Make sure to sign up at janaewise.com/bonus. WORK WITH ME—let’s get strong together! 1:1 nutritional & fitness coaching

In this special, 60 minute New Year’s episode, Brian Anderson, an ultra-runner & racer & all-round health maverick shares the foundations for a healthy life. As an endurance athlete, Brian, dad of five, a lawyer, entrepreneur & a master experimenter of all things health, nutrition & sports performance, has learned a thing or two in the two dozen+ races he’s competed in over the last 16 years.  In this week’s show, part 2 of our interview, Brian & I discuss the philosophy of fitness, the foundations of a healthy life (it may surprise you what his first tip is!), as well as nutrition, including Brian’s best tips for finding what will work for your goals & lifestyle. Part 2 of 2. (Listen to part 1, here.)NOTES!Connect with Brian on social media: SHOES FOR YOUR ACTIVE LIFESTYLE// PCT shoes on Instagram @pctshoes BE PREPARED, GET OUTDOORS// Life Pack on YouTube @lifeinapackLife In A Pack—7-day survival kit in a backpackPCT shoes—shoes built for adventureResources mentioned by Brian:Why We Sleep: Unlocking the Power of Sleep and Dreams, by Matthew Walker, PhDSleep Toolkit by Hueberman Lab4 HR Workweek by Timothy Ferris“Sleep is Your Superpower” TED talk by Matt Walkerorganic sourdough bagel recipe //SAVE $$ Learn more about my 8 week training program, Accelerate. Program kicks off January 9, 2023. Use coupon code FUELED40 to get $40 off. I am keeping doors to registration open UNTIL JANUARY 4! DM or email me with any questions. Register at janaewise.com/accelerate.LET’S BE FRIENDS! Follow me on Instagram @thefitmomcoach —send me a DM & say hello :)JOIN MY EMAIL LIST & stay in the know! FREE 15 MINUTE WORKOUTS—check out my YouTube channel EMAIL ME! Have any questions or anything you’d love to see covered in an upcoming episode?! Send me an email at [email protected]! I’d love to hear from you!FREEBIE! Download my FREE Fueled + Fit Cheatsheet (+ some extra bonuses, including my best Green Smoothie tips) Leave a review on Apple Podcasts & I’ll send you a FREE copy of my Fueled + Fit Insiders guide. Each week (through 2/2023), I will pick a review of the week & send that reviewer an exclusive Fueled + Fit mug. Make sure to sign up at janaewise.com/bonus. WORK WITH ME—let’s get strong together! 1:1 nutritional & fitness coaching

As an endurance athlete, Brian Anderson, dad of five, a lawyer, entrepreneur & a master experimenter of all things health, nutrition & sports performance, has learned a thing or two in the two dozen+ races he’s competed in over the last 16 years. In this week’s episode, part 1 of our interview, Brian dives into the why’s behind his racing, including chronic disease prevention, as well as shares insights into how to make personal change stick. NOTES!Connect with BrianSHOES FOR YOUR ACTIVE LIFESTYLE// PCT shoes on Instagram @pctshoes BE PREPARED, GET OUTDOORS// Life Pack on YouTube @lifeinapackLife In A Pack—7-day survival kit in a backpackPCT shoes—shoes built for adventure//SAVE $$ Learn more about my 8 week training program, Accelerate. Program kicks off January 9, 2023. Use coupon code FUELED40 to get $40 off. I am keeping doors to registration open UNTIL JANUARY 4! DM or email me with any questions. Register at janaewise.com/accelerate.LET’S BE FRIENDS! Follow me on Instagram @thefitmomcoach —send me a DM & say hello :)JOIN MY EMAIL LIST & stay in the know! FREE 15 MINUTE WORKOUTS—check out my YouTube channel EMAIL ME! Have any questions or anything you’d love to see covered in an upcoming episode?! Send me an email at [email protected]! I’d love to hear from you!FREEBIE! Download my FREE Fueled + Fit Cheatsheet (+ some extra bonuses, including my best Green Smoothie tips) Leave a review on Apple Podcasts & I’ll send you a FREE copy of my Fueled + Fit Insiders guide. Each week (through 2/2023), I will pick a review of the week & send that reviewer an exclusive Fueled + Fit mug. Make sure to sign up at janaewise.com/bonus. WORK WITH ME—let’s get strong together! 1:1 nutritional & fitness coaching

In part 2 of our chat together, Bree continues to shares her story, which includes her yo-yo dieting history & how fitness has helped her make peace with food & see it as a tool, rather than the enemy. She also delves into how she trains, some of the hurdles she has overcome, how she is loving motherhood again, as well as shares insights & tips for those wanting to start their own fitness journey. Interview begins at 4:04Part 2 of 2.(Listen to part 1, here.)This is part 2 of my interview with Bree Schwartz, a stay-at-home mom of two young children who in August of 2021, was depressed & overweight. Despite previous failed attempts to commit to the gym, she returned, committed this time, to make it a habit. This decision lead Bree to discover a love for powerlifting & in the 16+ last months, she has lost over 60 lbs. You can follow &/or support Bree’s business on Instagram: @bumblebreesboutique20Notes:Download my FREE Fueled + Fit Cheatsheet (+ some extra bonuses, including my best Green Smoothie tips) Learn more about my 8 week training program, Accelerate. Program kicks off January 9, 2023. Registration opens 12/8. Use coupon code FUELED40 to get $40 off. Get $100 off if you register by 12/20/22 by using code EARLYBIRD100.Leave a review on Apple Podcasts & I’ll send you a FREE copy of my Fueled + Fit Insiders guide. Each week (through 2/2023), I will pick a review of the week & send that reviewer an exclusive Fueled + Fit mug. Make sure to sign up at janaewise.com/bonus. 1:1 nutritional & fitness coaching