Episode 23: The REFEED - What is it and when do you need one?

In this episode Coach Caileen and Coach Ryan discuss strategies to navigate the holiday season without derailing fitness goals. They provide tips on avoiding temptations during Halloween and the rest of the holidays.  Emphasizing the importance of macro tracking and maintaining healthy habits during a time filled with sugary treats.Takeaways Out of sight, out of mind for treats. Macro tracking is essential during the holidays. Store candy out of sight to reduce temptation. It's okay to enjoy treats in moderation. You have to know yourself and your triggers.  The holiday season can lead to unhealthy habits if not managed. Plan ahead for parties and prioritize which events matter most. Balance is key; it's okay to indulge occasionally. Be mindful of holiday drinks and their calorie content. Every food choice should be evaluated against your goals. Chapters00:00 Introduction and Welcome02:53 Macro Review: Cookie Butter Cereal08:51 Temptations of Halloween Treats11:05 Tips to Avoid Holiday Overindulgence14:40 Navigating Temptations During Halloween19:08 Strategies for Partying Without Losing Control29:10 Maintaining Goals Amidst Holiday Indulgence

In this episode Coaches Caileen and Ryan discuss the importance of protein. They explore various grab-and-go protein sources, share tips for maintaining protein intake while traveling, and emphasize the need to ask for protein options at restaurants. The episode is filled with practical advice for listeners looking to optimize their protein consumption.Takeaways Protein is essential for all fitness goals. Canned chicken is a convenient protein source. Traveling doesn't have to derail your protein intake. Protein bars can be misleading; check the macros. Don't hesitate to ask restaurants for protein options. String cheese is a great portable snack. Cottage cheese is a fantastic source of casein protein. Protein drinks can be a last resort, not a primary source. Always have backup protein options when traveling. You can find protein sources almost anywhere.  Chapters00:00 - Introduction and Banter01:12 - The Importance of Protein10:57 - Grab-and-Go Protein Sources15:08 - Traveling and Protein Challenges22:05 - Creative Protein Solutions29:00 - Protein at the Lake36:08 - Protein Drinks and Supplements44:04 - Asking for Protein at Restaurants

In this episode, Coach Caileen and Coach Ry cover various protein sources and their pros and cons. They cover topics such as animal-based proteins, plant-based proteins, protein powders, protein bars, and dairy products. They emphasize the importance of choosing high-quality protein sources and avoiding processed and artificial options. They also discuss the impact of protein on gut health and the potential drawbacks of relying too heavily on protein supplements.Key points: Protein is essential for building muscle and staying satiated. Organic, pasture-raised animal products are the ideal protein sources due to better quality and lower levels of omega-6 fatty acids. Poultry like chicken and turkey are good alternatives to red meat. Fish can be a healthy protein source, but sourcing and quality can be challenging. Choose high-quality fish and be cautious of low-quality or farm-raised fish Consider the digestibility of red meat and explore alternatives like pork For vegans and vegetarians, focus on whole food sources and be mindful of macronutrient balance Processed meats like canned chicken and beef jerky can be convenient protein sources, but choose high-quality options Be cautious of the ingredients in protein powders and protein bars and opt for high-quality choices Consider the impact of protein on gut health and individual dietary needs Avoid processed and artificial protein options Personalize your protein intake based on your goals and preferences Chapters00:00 - Intro07:58 - The Importance of Protein11:28 - Optimal Protein Sources: Organic, Pasture-Raised Animals16:14 - Considerations for Red Meat and Poultry19:18 - Challenges and Considerations with Fish as a Protein Source21:00 - Exploring Pork as an Alternative Protein Source23:27 - Protein Options for Vegans and Vegetarians36:16 - Convenience and Considerations of Processed Meats47:04 - Greek Yogurt52:36 - Protein Powders and Bars56:08 - Fake Meats and Least Optimal Protein Sources01:03:30 - Conclusion and Takeaways

In this episode, Coach Caileen and Coach Ry are going over Caileen’s journey in bodybuilding, specifically her prep for competitions. They talk about the challenges and changes she has experienced over the years, including the importance of reverse dieting and the impact of gut health on cravings. They also touch on the flexibility of food choices during prep and the need for continuous learning and adaptation in the bodybuilding journey. Key Points: Reverse dieting is crucial after a competition to allow the body to recover and build muscle. Gut health plays a significant role in cravings, and addressing imbalances can help reduce sugar cravings. Each individual's bodybuilding journey is unique, and what works for one person may not work for another. Continuous learning and adaptation are essential in the bodybuilding journey, as the body and goals change over time. Flexibility in food choices during prep can vary depending on individual goals and preferences. Being an expert for others requires learning from different experiences and understanding what works for different individuals. Lab testing can be valuable for identifying food sensitivities and making better food choices. Honesty and open communication with your coach are essential for achieving optimal results in a prep. A longer, more sustainable prep can help preserve muscle and lead to better overall results. Finding a balance between fitness goals and other aspects of life is crucial for long-term success. Chapters00:00 - Introduction and Post-Workout Discussion03:02 - Is It Worth the Macros: Cup of Noodles Campfire S'mores11:09 - Caileen's Competition History and the Importance of Reverse Dieting15:04 - Challenges Faced in Previous Preps and the Evolution of Caileen's Journey20:09 - The Impact of Gut Health and Heavy Metal Detox on Caileen's Prep22:29 - Flexibility in Food Choices and the Advancement of Caileen's Prep25:15 - The Impact of Food Choices on Well-being29:39 - The Value of Lab Testing for Food Sensitivities36:15 - Honesty and Communication in Preps41:41 - The Benefits of a Longer, Sustainable Prep46:52 - Finding Balance in Fitness Goals and Life

In this episode, Ryan and Caileen are talking training intensity levels for beginners, intermediate, and advanced. They emphasize the importance of finding the right balance of intensity to maximize progress without overdoing it. For beginners, the focus is on creating a habit and starting with basic exercises, and building the habit of working out on a consistent basis.Intermediate and advanced individuals should gradually increase the intensity and challenge themselves with heavier weights and more complex exercises. The hosts also highlight the importance of adapting to the stimulus and avoiding excessive soreness that may discourage consistency. Key Points: For beginners, focus on creating a habit and start with basic exercises Gradually increase intensity and challenge yourself as you progress Adapt to the stimulus and avoid excessive soreness Consistency is key in achieving fitness goals Start with creating a habit and a basic routine in the beginning stages of fitness. In the intermediate level, set clear goals and focus on increasing intensity through progressive overload. At the advanced level, prioritize form checks, optimize other variables such as sleep and hydration, and be aware of potential risks. Listen to your body and adjust intensity based on individual goals and capabilities. Progress is the key indicator of success at any level of fitness. Time Stamps:00:00 - Intro02:19 - Trying Oreo Mint Chip Flavor16:14 - Training Intensity for Beginners19:21 - Building a Habit: Starting with Basic Exercises22:08 - Setting Goals and Increasing Intensity: The Intermediate Level27:12 - Listening to Your Body and Adjusting Intensity36:31 - Progress as the Key Indicator of Success

In this episode, Caileen and Ryan discuss various strategies to reduce water retention. They cover topics such as hydration levels, sodium intake, movement, compression wear, and dandelion root tea. They emphasize the importance of staying hydrated, being aware of sodium levels, staying active, and managing stress. They also mention that hormonal fluctuations can contribute to water retention in women. Overall, they provide 5 practical tips for managing and reducing water retention.Key Points: Water retention can be a sign of an underlying issue in the body and can cause discomfort. Checking hydration levels is important, and drinking enough water can help reduce water retention. Thirst is a good indicator of dehydration, and listening to your body's thirst signals is crucial. The amount of water needed varies for each individual and can be influenced by factors such as activity level and dietary choices. Being mindful of water intake throughout the day and making up for missed hydration can help manage water retention. Stay hydrated to reduce water retention Be mindful of sodium intake and its impact on water retention Stay active and incorporate movement to promote circulation and reduce water retention Consider using compression wear to improve circulation Dandelion root tea may help with water retention, but its taste may not be pleasant Manage stress levels as it can contribute to water retention Hormonal fluctuations can also cause water retention in women Time Stamps:00:00 - Intro02:29 - Topic of the Day: Water Retention03:19 - Macros Item: Sour Patch Oreos09:14 - Understanding Water Retention and Its Impact on the Body10:56 -  The Importance of Hydration in Reducing Water Retention12:09 - Listening to Your Body's Thirst Signals12:58 - The Individualized Nature of Water Intake14:29 - Managing Water Retention Through Consistent Hydration16:09 - The Importance of Hydration18:56 - The Role of Movement in Reducing Water Retention19:16 - Using Compression Wear for Circulation20:26 - Exploring Dandelion Root Tea for Water Retention25:18 - Stress Management and Water Retention29:03 - Hormonal Fluctuations and Water Retention34:56 - Conclusion

In this episode, Coach Caileen and Coach Ry are giving you tips on avoiding late-night snacking. They cover topics such as creating discipline, finding alternatives, going to bed earlier, recognizing patterns and triggers, brushing teeth after eating, and maintaining a sustainable diet. They emphasize the importance of finding what works for each individual and implementing one or more of these strategies to curb nighttime eating habits. Key Points: Stop eating after dinner to avoid late-night snacking. Go for a 10-minute walk after dinner to aid digestion and reduce cravings. Keep tempting foods out of sight to reduce the temptation to snack. Find alternative activities to distract from snacking, such as exercise or hobbies. Practice mindful eating and listen to your body's hunger and fullness cues. Create a nighttime routine that doesn't involve food to break the habit of late-night snacking. Create discipline and stick to a plan to avoid nighttime eating Find alternatives to satisfy cravings and replace unhealthy habits Go to bed earlier to avoid late-night snacking Recognize patterns and triggers that lead to nighttime eating and find ways to avoid or replace them Brushing teeth after eating can signal the brain that eating is done for the day Maintain a sustainable diet that allows for flexibility and enjoyment of food Time Stamps:00:00 - Introduction and Setting the Stage08:11 - The Power of Stopping Eating After Dinner11:54 - Going for a 10-Minute Walk After Dinner19:53 - Alternative Activities to Distract from Snacking22:13 - Creating Discipline to Avoid Nighttime Eating24:21 - Finding Alternatives to Satisfy Cravings26:36 - Going to Bed Earlier to Curb Late-Night Snacking33:34 - Recognizing Patterns and Triggers36:15 - Brushing Teeth as a Signal to Stop Eating39:32 - Maintaining a Sustainable Diet

In this episode, Coach Caileen and Coach Ry are diving even deeper into how to stay on track while eating at restaurants. They discuss different types of restaurants and how to make healthier choices when dining out. They cover topics such as fast food, buffets, coffee shops, and Indian food. They provide tips on navigating menus, choosing healthier options, and managing portion sizes. They also emphasize the importance of planning ahead and being mindful of your goals when eating out.Key points: Make healthier choices at chain restaurants by opting for grilled chicken or fish and choosing roasted veggies as a side. Practice portion control and track your food to stay on track while eating out. When eating at movie theaters, choose a small portion of popcorn and track it to stay within your goals. Avoid high-calorie options like nacho cheese and giant pretzels at movie theaters. Bring your own snacks or water to movie theaters if you prefer to stay on track with your nutrition. When dining at fast food restaurants, opt for grilled options, avoid breaded meats, and customize your order to reduce added fats and sugars. At buffets, focus on protein-rich foods, fill up on vegetables, and be mindful of portion sizes to avoid overeating. When eating at coffee shops, choose protein-rich options like egg bites or oatmeal, and be cautious of added sugars in drinks and pastries. When dining at Indian restaurants, opt for lean protein options like tandoori chicken and be mindful of portion sizes and added fats in sauces. Planning ahead, being mindful of your goals, and making smart choices can help you enjoy dining out while still staying on track with your health and fitness goals. Time Stamps:00:00 - Introduction and Podcast Schedule07:40 - Staying on Track at Chain Restaurants15:54 - Making Smart Choices at Movie Theaters25:32 - Fast Food Restaurants29:28 - Calories on the Menu31:55 - Coffee Shops and Eggs36:04  -Buffets and Sodium40:32 - Indian Food and Customization47:31 - Planning Ahead and Smart Choices

Coach Caileen and Coach Ry discuss the importance of tracking your food accurately. They cover everything from tracking greens, and the difference between cooked and uncooked measurements, to the impact of processed foods on progress, and the challenges of eating out at restaurants. They emphasize the need to prioritize goals and make choices that align with those goals. Key Points: Track condiments, sauces, oils, and sneaky snacks to accurately count your macros. Don't neglect tracking greens and vegetables, as they do contribute to your overall calorie intake. Not tracking these items can hinder progress and prevent you from achieving optimal results. Being strict with tracking is essential for reaching your goals and staying on track. Tracking greens is important for overall health and progress towards nutrition goals. Understanding the difference between cooked and uncooked measurements can help with accurate tracking. Processed foods can hinder progress and should be minimized or avoided. Eating out at restaurants can be challenging, and it's important to prioritize goals and make choices that align with those goals. Tools like food scales and portable microwaves can be helpful for tracking and staying on track. Time Stamps:00:00 - Introduction and Technical Difficulties12:06 - Chapter 1: Don't Forget to Track Condiments and Sneaky Snacks28:12 - The Importance of Tracking Greens38:56 - Challenges of Eating Out at Restaurants45:45 - Prioritizing Goals and Making Choices56:54 - Tools for Tracking and Staying on Track

In this episode, Coach Caileen and Coach Ry discuss five ways to get more protein into your diet. They emphasize the importance of increasing portion sizes of protein, especially at dinner, and suggest creative ways to add protein to breakfast. They also stress the need for pre-planning meals to ensure protein goals are met and share the benefits of sneaky protein sources. Key Points: Increase portion sizes of protein to boost protein intake Include a good amount of protein in breakfast to start the day off right Pre-plan meals to ensure protein goals are met Look for sneaky protein sources to add protein to meals Protein is essential for muscle building and fat loss Incorporate protein-rich foods into your meals to increase your protein intake. Plan your meals around protein sources to ensure you're getting enough protein. Use protein powder in recipes like coffee, smoothies, and ice cream to boost your protein intake. Eating protein before snacks can help you feel more satiated and reduce cravings. Experiment with new recipes to find creative ways to add more protein to your diet.