Latest / Fit Womens Weekly Podcast / 5 Questions: Timed Rest Breaks, Creatine Not Working, And Under Eating Causing Crappy Workouts?

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5 Questions: Timed Rest Breaks, Creatine Not Working, And Under Eating Causing Crappy Workouts? · Fit Womens Weekly Podcast

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  (Transcribed by TurboScribe.ai. Go Unlimited to remove this message.) What's up, guys?
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  Welcome to a brand new episode of the
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  Fit Women's Weekly podcast.
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  How are you doing?
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  So I'm excited to have another week where
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  it's just you and I.
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  I do plan on having some more guests
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  come on the show in the next couple
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  of weeks, but right now I really am
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  just enjoying reconnecting with you guys, hearing specifically
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  what it is that you want to hear
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  from me and then providing the answers to
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  your questions and providing that content to you.
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  So just in case you missed last week,
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  basically what I'm doing right now is a
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  series of you ask questions and I'm going
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  to answer them.
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  I'm doing it.
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  I'm calling it asking the top five where
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  if I have a lot more than five
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  questions or if I feel like it's a
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  whole bunch of different types of questions, I
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  will obviously answer more than five.
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  But if it's questions that can kind of
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  be lumped together, they're very similar.
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  I'll kind of just lump them all together.
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  And again, you guys didn't disappoint.
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  I have some awesome questions that I want
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  to go over with you guys.
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  And we're going to talk about creatine.
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  We are going to talk about how long
• 0:58
  does it take for you to lose newbie
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  gains.
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  We're going to talk about under eating versus
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  overeating.
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  And yes, I am going to talk about
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  Ignite 30 as well because I got a
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  really great question about it.
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  And I can cause it's something that I'm
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  really excited for.
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  But let's just do a little catch up.
• 1:17
  Life is doing life stuff right now.
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  Life is going really well.
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  We're in a busy season, but in a
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  fun way.
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  We're doing a lot of advertising on Facebook.
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  And when I say we, I mean, Dan
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  and I, Dan is behind the scenes.
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  He has a nine to five job, but
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  when he's not working at his actual day
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  job, he is part of the fit women's
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  weekly team.
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  He is the behind the scenes.
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  He is the one that has designed all
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  of our websites.
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  He created and built our app from the
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  ground up.
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  And yeah, he's part of this.
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  So when I say we, that's what I'm
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  talking about.
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  But we're in a really busy phase right
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  now with advertising for Ignite 30, which have
• 1:54
  you gotten your copy yet?
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  Have you bought the program is a one
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  time purchase fee and you get to own
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  it for life.
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  And once you hit start, you can start
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  it whenever you're ready.
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  But I'm going to cover that in just
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  a little bit.
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  And then on top of that, I'm excited.
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  We are going to Clemson this weekend.
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  We haven't been to Clemson in a couple
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  of years.
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  So we get to go tailgate and hang
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  out with some of Dan's college friends, which
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  let me just ask you, this is definitely
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  a girl guy thing, right?
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  If you're going out on a vacation with
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  your girlfriends, don't you kind of, you have
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  probably a message group going on where you're
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  running back and forth between like, who's going
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  to bring what, what are the meals going
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  to be?
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  You know, that kind of question.
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  Whereas I'm asking Dan, okay, we're going for
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  Friday, Saturday, coming home Sunday, we're going to
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  be grilling out what kind of foods do
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  we need to do?
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  We're going to be having breakfast at the
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  vacation at the lake house that we're staying
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  at.
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  Is somebody providing that?
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  Do I need to make enough breakfast for
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  everybody else that's coming?
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  Or is that something that we're each going
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  to be, you know, on our own for?
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  He doesn't know all of this, but I
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  do know the last time we did this,
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  no one planned it because it's meant planning
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  it out.
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  And so I took it upon myself to
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  make enough food for most people that were
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  there.
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  I was like, Hey, I'm not making food
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  because I don't know everybody that's coming, but
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  I'll make in bulk.
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  And thank God that I did y'all.
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  I was the only person that showed up
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  with pre-made food.
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  So I intend to do that.
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  Again, this time I've got an actually taste,
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  uh, testing, recipe testing, two different types of
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  sourdough bagels.
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  So I told Dan, I was like, you
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  know, we're going to have a ton of
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  bagels.
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  We'll take those.
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  It's fall time.
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  I'll make a big batch of our chili
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  so we can take that with us.
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  I'm going to make a breakfast casserole.
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  So yeah, I'm planning everything without actually knowing
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  what's going on, but I just think it's
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  so funny because again, if it was girls
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  that were planning this out, it would be
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  so structured and easy to follow.
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  Everybody would be in the loop.
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  And I have no idea what's going on
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  except to know we're going to have a
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  great time.
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  So we've got that.
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  And then next week, this is so unlike
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  us to actually have a life outside of
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  work.
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  We are going to Myrtle beach, which is
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  about an hour and a half to two
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  hour drive from us.
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  And we're going to go to an AFI
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  concert.
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  I am so stoked.
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  So Dan is really into, uh, punk rock.
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  That's like his favorite type of genre, especially
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  music from the early 2000s and like our
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  high school and college days.
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  And a lot of his music, I am
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  not into, but AFI is one of the
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  bands that I have always kind of been
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  like, yeah, I dig this.
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  I like this.
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  And so when we found that they were
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  going on tour and coming to Myrtle beach,
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  we freaking jumped on the opportunity.
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  And I am so excited.
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  I've never been to a concert like this.
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  I would say 90% of the concerts
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  I've ever been to, if not more, maybe
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  95% are all country genre, because that's
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  my favorite type of music.
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  So this is going to be outside of
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  my comfort zone, but in a very fun
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  way.
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  So if anyone's ever been to a hard
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  rock concert, punk music concert, and you have
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  tips and advice for me, send them my
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  way.
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  We are going to stay the night in
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  Myrtle beach, which I use credit card points
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  for.
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  So basically we're staying for free and a
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  pretty nice hotel.
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  So it should be a lot of fun,
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  but I have no idea what I'm going
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  to wear.
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  I don't know what we're going to do
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  like ahead of time, but yeah, it should
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  be, it should definitely be fun.
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  But that's what's going on in my life.
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  Let's talk about these questions that you guys
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  sent in and start getting them answered.
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  What do you say?
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  Oh, yeah, sorry.
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  There is one last thing that I wanted
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  to cover.
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  One of these questions is actually from Spotify.
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  When you have a podcast, let me just
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  preface it with this.
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  When you have a podcast, it is not
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  as if I log into each type of
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  platform.
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  So I don't log into Spotify and upload
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  my podcast each week and then log into
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  YouTube and put it up there and then
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  log into iTunes and put it up there.
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  And then all the other different podcast players
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  around the world, right?
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  What I do is I hosted on something
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  called Lipson, which there's lots of different types
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  of these, and I upload my podcast there
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  and then it puts it into this RSS
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  feed where it then goes out to all
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  the different players.
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  So I upload it to one place and
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  it goes to the other places.
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  So all that to say is I've never
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  seen the back office of Spotify before.
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  And I went into it because now Spotify
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  is giving you the option to upload videos
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  as well.
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  They're kind of trying to get into more
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  of a YouTubey feel, which is good and
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  bad.
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  I don't like logging into Spotify right now
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  and then all of my feed being videos
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  and I'm like, no, I just want to,
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  it just like it to be music stay
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  in your lane.
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  But that's what they're pushing right now.
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  So I decided to see if I could
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  put some of my podcast videos and connect
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  them to the audio podcast that has been
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  up there.
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  And so I was finally able to log
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  into the creator side of Spotify, which allows
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  me to see how many listeners that I
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  have, see reviews, to see comments that are
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  left on actual episodes, which I didn't even
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  realize that was a thing.
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  So I am very sorry.
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  If you have ever left me a comment
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  or a question on a Spotify episode of
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  the past, I did not know, but I
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  do know now and I am seeing them
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  and I will absolutely be active on that
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  platform.
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  So don't be afraid to leave your questions
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  or leave your comments here on out.
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  And one of the questions is coming from
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  Spotify because I was like, Oh, how cool
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  is this?
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  And it was only from about a week
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  or so ago.
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  So I'm like, Oh, this will be perfect.
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  Whereas some of the comments were from like
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  two to three years ago.
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  And I'm like, Oh, my bad.
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  But yeah, I'm pretty excited that I can
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  now connect with you guys a little bit
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  more on the Spotify platform.
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  And it actually looks like I have more
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  listeners on Spotify than I do on other
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  platforms.
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  So if you're a Spotify listener, will you
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  do me a favor and just kind of
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  open up right now your Spotify player?
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  Obviously you're listening to me, but like open
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  your screen up, wake your phone up and
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  just leave me a comment and be like,
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  Hey, I'm listening in on Spotify so I
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  can get a good feel of how many
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  of you guys are here.
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  And then obviously on Apple player on the
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  iPod cast or whatever you want to call
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  it, it iTunes, I guess doesn't allow you
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  to leave comments, but that's okay.
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  Sorry.
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  All right.
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  So here's question.
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  Number one, can you do a podcast?
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  If you haven't already on under eating, I
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  always see podcast shows on what a woman
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  should do when they overindulge, but I never
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  see anything about what a woman should do
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  when we overeat.
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  I realize that's usually isn't what most people
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  problem, but I hit my macro calorie goals
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  all week long.
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  And then I get to the weekend and
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  I just don't have the routine of eating
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  all of my meals or snacks.
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  And by Monday, I feel sluggish and tempted
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  to catch up on calories.
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  I'd love to hear more about this.
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  So for, I think that's a fantastic question.
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  And I do think that a lot of
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  times we're always talking about what do we
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  do when we overindulge?
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  But for some people, especially depending on what
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  your activity levels are, it can be very
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  hard to hit your calorie goals sometimes, or
• 8:55
  your macro goal specifically for like protein, right?
• 8:58
  I know that my husband is one of
• 8:59
  those kind of people where if he is
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  busy working, he can work for hours on
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  end and not think about food.
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  I'm the opposite.
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  I am such a scheduled person that I
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  know at this time I eat this, at
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  this time I eat, you know, my lunch,
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  and at this time around this time I
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  eat dinner.
• 9:14
  I am on a very regimented schedule when
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  it comes to my food.
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  So I don't really have the problem with
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  that, but I do understand that some people
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  do.
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  So what I would suggest, if you're hitting
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  your goals Monday through Friday and instead of
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  overindulging, like a lot of people do over
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  the weekends where then come Monday, they're trying
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  to cut back on their calories.
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  If you feel like you are underindulging, treat,
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  you know, and I know it's so easy
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  to say, but treat your weekends the same
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  way that you would with your week.
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  Try to stick at least to the, you
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  might be off of your routine as far
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  as you're not eating the same lunches or
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  the same breakfast that you have during the
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  work week, but at least try to stick
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  to the same routine as far as when
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  you're eating, because then that's going to make
• 9:57
  it just a little bit easier to actually
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  hit your macros and then try to really
• 10:03
  make it in your priority.
• 10:04
  If you are like, if you're just eating
• 10:06
  to stay in maintenance mode, it's really not
• 10:08
  that big of a deal, right?
• 10:10
  Things balance out.
• 10:11
  But if you are trying to build muscle
• 10:13
  mass and you're trying to hit a specific
• 10:14
  calorie goal, then what I would suggest is
• 10:17
  one, treat it like, okay, I have to
• 10:19
  do this in order to hit my goals.
• 10:21
  So stick with a time schedule that allows
• 10:23
  you to make sure that you are getting
• 10:24
  your meals in.
• 10:26
  And then if you know that, you know,
• 10:28
  normally you have a three o'clock snack,
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  but you're going to be out and about,
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  make your lunch is just a little bit
• 10:32
  bigger than normal.
• 10:33
  So maybe add in a hundred to two
• 10:35
  hundred extra calories at your lunch and at
• 10:37
  your dinner, and that should cover the times
• 10:39
  where you during the work week might find
• 10:41
  yourself snacking to hit your macros, but during
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  the weekend you don't as much.
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  And then the other thing that I would
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  say is reminding yourself that food is fuel.
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  And if you under eat on your Sunday,
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  that you know, you're going to feel sluggish
• 10:53
  the following day on Monday for your workout.
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  You don't want that to happen, right?
• 10:57
  So definitely go into it being like, okay,
• 11:00
  what can I do?
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  And it all comes back to balance.
• 11:02
  So it's not as if each meal has
• 11:04
  to be the same amount.
• 11:06
  So if that means that if you know,
• 11:08
  you've kind of under eaten throughout your Sunday,
• 11:10
  make your dinner a little bit bigger or
• 11:13
  start your breakfast a little bit bigger and
• 11:15
  knowing that you're probably not going to be
• 11:16
  eating as much throughout the day because you're
• 11:18
  just active and out and about and not
• 11:19
  really thinking about it.
• 11:21
  So really try to look at your schedule
• 11:23
  and say, what can I do to help
• 11:24
  balance it out today versus waking up feeling
• 11:27
  sluggish and tired tomorrow.
• 11:29
  And it's also fine if you do under
• 11:31
  eat on the weekends to catch up, quote
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  unquote, on calories the following day, because it
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  is about balance.
• 11:39
  Some days you're going to overeat, some days
• 11:40
  you're going to under eat.
• 11:42
  So if you're finding yourself under eating one
• 11:43
  day, it's okay to overeat a little bit
• 11:45
  the next day.
• 11:46
  It's all about one day at a time,
• 11:48
  balancing out to make it work for you
• 11:52
  and your goal.
• 11:53
  So don't feel bad if you under eat
• 11:54
  one day, yeah, eat a little bit more
• 11:56
  the next day.
• 11:56
  If it's easier for you to hit your
• 11:57
  macros on the week days, maybe focus on
• 12:02
  increasing your calories during the week, even a
• 12:05
  little bit more to compensate for your lack
• 12:08
  of calories on the weekends.
• 12:09
  If you know that you're always coming in
• 12:11
  300 calories short on a Saturday and on
• 12:15
  a Sunday, that's 600 calories that you're over
• 12:17
  in terms of balance right for the week.
• 12:20
  So what would that come up to about
• 12:21
  75 to 80 calories extra per day during
• 12:24
  the week, which isn't that much.
• 12:26
  So maybe that can help you.
• 12:27
  That's actually a really good tip.
• 12:29
  All right.
• 12:30
  Uh, question number two, after one year of
• 12:33
  consistent lifting is a bulk slash cut necessary
• 12:37
  to continue to see results.
• 12:39
  Are you still beginner enough to get away
• 12:41
  with eating maintenance calories and getting enough protein
• 12:44
  to see results?
• 12:45
  So basically what this question is asking is
• 12:48
  if you're brand new to strength training, there's
• 12:50
  something called beginner gains where your body is
• 12:52
  going, Oh my God, what are you doing
• 12:54
  to me?
• 12:54
  Right?
• 12:54
  This is also new and it's a lot
• 12:56
  easier to see your body composition change while
• 12:59
  you're also simultaneously building muscle mass.
• 13:02
  However, the longer that you lift that is
• 13:06
  a little bit harder to do.
• 13:07
  If you are not in a calorie deficit,
• 13:09
  your body becomes a little bit more used
• 13:11
  to your training and it does take in
• 13:14
  order to burn body fat, you need to
• 13:18
  be in a calorie deficit.
• 13:19
  And if you want to build muscle mass,
• 13:21
  you have to be in a calorie surplus.
• 13:23
  So this person is saying, is a year
• 13:25
  still considered a beginner where your body is
• 13:27
  still going, Oh my God, what are you
• 13:28
  doing?
• 13:29
  Where it is easier to burn body fat
• 13:31
  and build muscle at the same time.
• 13:33
  And at the truth of it, it really
• 13:36
  depends.
• 13:37
  But if you, but the general rule of
• 13:39
  thumb is, is if you are lifting heavy,
• 13:42
  right, you're going near feel failure from most
• 13:44
  of the time, your workouts are pretty intense.
• 13:48
  You are making sure that you are hitting
• 13:49
  macros in terms of making sure you're getting
• 13:51
  enough protein, but you're also getting enough carbohydrates
• 13:54
  to help your body recover.
• 13:56
  Carbohydrates are important as well.
• 13:58
  They don't often get talked about, but they
• 14:00
  are important.
• 14:01
  Then yeah, it is still very possible to
• 14:03
  build strength and still burn body fat.
• 14:07
  Now notice what I said, build strength, building
• 14:09
  strength and building muscle are two different things.
• 14:13
  And I would say that after a year,
• 14:15
  if you want to build visible muscle, then
• 14:18
  chances are you do have to either increase
• 14:20
  your protein and take a little bit more
• 14:22
  and increase your calories to at least maintenance
• 14:25
  mode, if not into a little bit of
• 14:27
  surplus in order to build that continue to
• 14:31
  build muscle.
• 14:32
  Um, so yeah, at the heart of it,
• 14:34
  it really does depend.
• 14:36
  It takes working with a trainer or seeing
• 14:39
  if your results are plateauing from where they
• 14:41
  have been and you're in maintenance, then that's
• 14:44
  a sign of no, your beginner against have
• 14:46
  probably started to wear off where in that
• 14:48
  case, if you wanted to burn more body
• 14:51
  fat, then yes, you are going to have
• 14:52
  to go into a little bit of a
• 14:54
  cut.
• 14:54
  And if you want to build more muscle
• 14:57
  mass, you're going to have to go into
• 14:59
  likely a little bit of a bulk.
• 15:01
  So I know that's no clear cut answer.
• 15:03
  It really depends on from one person to
• 15:05
  the next.
• 15:06
  Some people stay in the beginner gains a
• 15:08
  little bit longer.
• 15:08
  Some people don't.
• 15:09
  And it really truly depends on what your
• 15:11
  fitness journey is and how you're pushing yourself
• 15:14
  from one workout to the next.
• 15:17
  Question number three, uh, if I want to
• 15:19
  build muscle, is it important to have a
• 15:21
  defined rest time in minutes between sets?
• 15:24
  And if so, how much time?
• 15:26
  So this is specifically talking about more of
• 15:28
  like bro session workouts, right?
• 15:29
  You're doing three sets of 10 deadlifts.
• 15:33
  And what I tell my clients when we
• 15:34
  do these workouts during film and weekly live
• 15:36
  is if you finish your set of 10
• 15:38
  and you feel like you're already ready after
• 15:41
  10 seconds of putting your weight down to
• 15:43
  go again, then you are not lifting heavy
• 15:45
  enough of heavy enough.
• 15:47
  Your body should require some sort of rest
• 15:49
  time where you're huffing and puffing and your
• 15:52
  legs are, Oh my God.
• 15:54
  Or even when I'm doing really heavy deadlifts,
• 15:56
  my lats start to get really fatigued where
• 15:58
  I have got to rest for a second.
• 16:00
  I've got to sit down.
• 16:02
  So yes, rest is very, very important.
• 16:04
  As far as defined rest time, that really
• 16:06
  depends on the intensity that you're lifting.
• 16:10
  And by that, I mean the amount of
• 16:12
  weight that you're lifting, the number of reps
• 16:14
  that you're doing at a certain time.
• 16:16
  So for some people, if you are doing
• 16:19
  more of a, um, endurance space strength training
• 16:22
  program where you're doing anything from, I would
• 16:25
  say 15 reps and over, that's going to
• 16:27
  be a lighter weight, right?
• 16:28
  And I find that kind of weight, I
• 16:30
  actually recover faster than if I'm doing very
• 16:33
  heavy sets of let's say eight to 12
• 16:36
  reps where I put that down and I'm
• 16:38
  like, Oh my God, that was so hard
• 16:40
  on my system.
• 16:41
  So I always say anything between one to
• 16:43
  three minutes is pretty much the standard time
• 16:46
  for defining a rest time.
• 16:48
  Again, if you feel like under a minute,
• 16:50
  you're like, Oh, I can jump right back
• 16:52
  into this.
• 16:52
  Then ask yourself, are you lifting enough weight
• 16:54
  at the end of your set?
• 16:55
  Are you going, I don't know if I
• 16:57
  have it in me to knock out another
• 16:58
  two to three reps.
• 17:00
  If you can for certain in your head,
• 17:02
  go, yeah, I can pop up at least
• 17:03
  two more reps.
• 17:05
  You need to go just a little bit
• 17:06
  heavier.
• 17:07
  Whereas if after three minutes, you're like, Oh
• 17:09
  my God, I still need more rest, then
• 17:11
  maybe you're going a little bit too intense
• 17:13
  of where you are right now in your
• 17:15
  fitness and you need to lower the weight
• 17:17
  just a little bit.
• 17:18
  But I'm guessing if you need more than
• 17:20
  three minutes to rest than that, you're likely
• 17:22
  probably not able to finish the set in
• 17:24
  general, right?
• 17:25
  So just the golden rule of thumb anywhere
• 17:27
  between one to three minutes, depending on where
• 17:31
  you are with your fitness, the amount of
• 17:33
  reps that you're doing and the amount of
• 17:34
  weight that you're lifting.
• 17:36
  I definitely recommend having some sort of timer
• 17:38
  that you're using to really stick by, because
• 17:40
  it can be very easy if you're resting
• 17:43
  to pull out your phone and then you
• 17:44
  start going through Instagram or you're looking at
• 17:47
  TikTok videos and then you're just wasting time.
• 17:50
  So I do enjoy actually, I use something
• 17:52
  called the Jim boss timer and I use
• 17:54
  that for my rest.
• 17:55
  And most of my average rest is anywhere
• 17:57
  between 60 seconds and 90 seconds.
• 18:00
  I don't want to prolong it too long.
• 18:02
  Um, and then I also obviously don't want
• 18:04
  to keep it too short, but yeah, again,
• 18:05
  that one to three minute, it works for
• 18:08
  most people.
• 18:09
  Question number four, y'all were cruising right
• 18:12
  along.
• 18:13
  I feel like creatine does nothing for me.
• 18:15
  What are signs or symptoms that let you
• 18:17
  know that it's working?
• 18:19
  Here's what I want to stress with creatine
• 18:21
  because yes, I think that most women should
• 18:23
  be on creatine.
• 18:24
  There are no negative side effects except for
• 18:26
  a little bit of bloat because it does
• 18:28
  hold water in the muscles.
• 18:29
  So you might have a little bit of
• 18:30
  water retention, but aside from that, it is
• 18:33
  the most studied supplement and there's absolutely nothing
• 18:35
  negative that could affect you.
• 18:37
  So most people should be taking it.
• 18:40
  Just make sure you're drinking plenty of water
• 18:41
  because if it's holding water, it could dehydrate
• 18:43
  you leading to some constipation.
• 18:45
  So I guess that is a side effect,
• 18:46
  but you know what I mean.
• 18:48
  There's no negative things that could be harmful
• 18:49
  for you.
• 18:50
  It's not as if you're taking some kind
• 18:52
  of steroid, but it is not a supplement
• 18:55
  like caffeine where you take it and all
• 18:58
  of a sudden you're like, Oh my God,
• 19:00
  I am ready to rock and roll.
• 19:01
  I feel jacked.
• 19:02
  I feel strong.
• 19:03
  Look at all this muscle that I'm building.
• 19:05
  You're not going to get those instant bursts
• 19:07
  of energy.
• 19:09
  What you are going to notice is with
• 19:11
  time because the number one rule for creatine
• 19:13
  in order to work is consistency.
• 19:15
  Taking at least five grams, not at least
• 19:17
  three to five grams per day, every single
• 19:20
  day.
• 19:21
  And what you will notice is that over
• 19:23
  time, you'll just slightly feel a little like
• 19:26
  it's not even something that you're going to
• 19:27
  be like, Oh my God, this is the
• 19:28
  creatine working.
• 19:29
  When I started taking creatine, I just remember
• 19:32
  doing a couple going on a couple of
• 19:34
  long runs and feeling, huh, that felt better
• 19:36
  than normal, right?
• 19:37
  Not even bringing it back to the creatine.
• 19:39
  Just going, wow, that was a really good
• 19:41
  run.
• 19:41
  Or during lifts, I'd be like, wow, you
• 19:43
  know what?
• 19:45
  I felt really recovered a little bit faster.
• 19:47
  I just felt really energized during my workouts
• 19:50
  more so than I had previously.
• 19:51
  And it wasn't until I was talking to
• 19:53
  a friend one day where all of a
• 19:54
  sudden I was like, Oh, I've been taking
• 19:56
  creatine for a couple of weeks.
• 19:57
  That's probably why I'm feeling so good, but
• 20:00
  it wasn't as if you take it.
• 20:01
  And then all of a sudden you're pumping
• 20:03
  out these amazing workouts like you've never done
• 20:05
  before in your life.
• 20:06
  It's just these small itty bitty gains.
• 20:08
  But I also want to stress the importance
• 20:10
  that creatine isn't just here to help you
• 20:12
  build muscle mass.
• 20:14
  It is very important.
• 20:15
  It's also important for bone health.
• 20:16
  It's also important for our endurance health.
• 20:20
  And it's also very important for hormonal health
• 20:22
  and our cognitive health.
• 20:23
  There's a lot of things associated with taking
• 20:25
  creatine.
• 20:26
  And so it's kind of like an insurance
• 20:28
  policy, just as the same goes for taking
• 20:30
  a multivitamin or taking a green supplement, right?
• 20:34
  You can't tell when you're taking your multivitamin
• 20:37
  that it's doing something for you, but you
• 20:38
  trust that you're putting something into your body
• 20:41
  that you need and that it's going to
• 20:42
  help you in the long run.
• 20:44
  And that's what you should do when you're
• 20:46
  looking to take your creatine as well.
• 20:48
  You will get benefits, but it's not as
• 20:49
  if one day you're lifting 30 pounds for
• 20:53
  your overhead press and you're doing five reps.
• 20:55
  And then all of a sudden next week
• 20:56
  you're pumping out 10 reps, but maybe over
• 20:59
  the next two to three weeks as your
• 21:01
  body's adjusting to it, you'll go from being
• 21:02
  able to do five reps to doing seven
• 21:05
  or eight reps.
• 21:07
  And it won't even be something again where
• 21:09
  you're like, Oh my God, that's because of
• 21:10
  the creatine.
• 21:11
  It's just, Oh, I feel really good, really
• 21:13
  energized.
• 21:13
  And you'll also find yourself better recovered from
• 21:16
  one workout to the next.
• 21:17
  So just because you don't feel like it's
• 21:19
  not working for you doesn't mean that it's
• 21:21
  not working for you.
• 21:23
  And then last but not least is what
• 21:25
  equipment do you need for Ignite 30?
• 21:28
  Can you talk a little bit more about
• 21:29
  the program?
• 21:29
  I want to try it, but I'm not
• 21:31
  sure that I have the equipment necessary.
• 21:34
  And to the person that asked this question,
• 21:35
  thank you so much.
• 21:38
  Yes.
• 21:38
  So let's talk about Ignite 30 you guys.
• 21:40
  I know that I mentioned it last week,
• 21:42
  but if you haven't heard Ignite 30 is
• 21:44
  my new 30 day training program designed for
• 21:48
  busy women who maybe you've been stuck in
• 21:51
  a workout rut and you just can't keep
• 21:52
  a consistent routine going.
• 21:54
  Maybe you're somebody who the first sign of
• 21:57
  your day is busy like for so many
• 22:00
  of us, it does.
• 22:01
  And you had this workout planned, but then
• 22:03
  you have to stay late at work.
• 22:05
  So now you can't fit your workout in.
• 22:06
  And so you just end up doing nothing,
• 22:08
  right?
• 22:09
  Or you're just tired of your current workout
• 22:11
  program.
• 22:11
  Those are the real reasons that people are
• 22:13
  starting to jump into Ignite and the people
• 22:15
  that are doing it are already seeing some
• 22:16
  really amazing results because here's how it makes
• 22:19
  it different.
• 22:19
  This is not a library of workouts.
• 22:21
  When you sign up and you purchase Ignite,
• 22:23
  it's a one time purchase.
• 22:24
  It's $67, though you get to try it
• 22:27
  for the first week for just $1 before
• 22:28
  your payment goes through.
• 22:30
  You on your first day of signing up,
• 22:32
  don't even have a workout.
• 22:34
  It's your first day signing up is the
• 22:36
  workout overview.
• 22:36
  It has a couple of coaching videos that
• 22:38
  I want you to see so you know
• 22:39
  what you're getting into.
• 22:40
  And then work day two, when you open
• 22:42
  up your calendar, it'll say, here's your workout.
• 22:45
  Here's what I want you to do.
• 22:46
  Some days are going to have a full
• 22:47
  60 minute workouts as your quote unquote primary
• 22:50
  goal.
• 22:51
  But if you have to stay late at
• 22:53
  work, I also have created a busy woman's
• 22:55
  goal for you, meaning that if you can't
• 22:57
  do that 60 minute workout, okay, cool.
• 22:59
  Here's a 30 minute workout to do instead
• 23:01
  so that something is better than nothing.
• 23:04
  And then each thing is done as a
• 23:05
  to do.
• 23:05
  So you actually get to mark it off.
• 23:07
  And as you mark things off, you are
• 23:08
  gaining points and you are building streaks.
• 23:11
  And on top of just the workouts, we
• 23:12
  also have fit quickies design.
• 23:14
  So maybe it's do 50 pushups throughout the
• 23:18
  day, or get 6,000 steps done today,
• 23:20
  or let's hit a hundred grams of protein
• 23:23
  today.
• 23:24
  There's these little things that really make a
• 23:25
  big difference in helping to build healthier habits
• 23:28
  to hit really great goals when it comes
• 23:31
  to building fitness, burning body fat, increasing your
• 23:34
  strength, all the things that I'm so passionate
• 23:36
  about helping women to achieve are put into
• 23:39
  this one 30 day program.
• 23:41
  And as far as equipment is concerned, all
• 23:43
  you need are dumbbells.
• 23:44
  I'm not going to say one set of
• 23:45
  dumbbells because you're going to use a different
• 23:47
  weight for your upper body than you would
• 23:49
  your lower body.
• 23:50
  And then on top of that, a boxer
• 23:51
  bench, things for doing like step ups or
• 23:54
  sitting on for like overhead presses or stuff
• 23:56
  like that.
• 23:57
  But I try to make it really simple.
• 23:58
  I do all of my workouts in a
• 24:00
  home gym and I expect that if you
• 24:03
  have a couple of pieces of home equipment,
• 24:05
  as far as dumbbells are concerned, then you're
• 24:08
  able to do these workouts too.
• 24:09
  So I hope that you really give it
• 24:11
  a shot.
• 24:12
  I have filmed every single workout from start
• 24:14
  to finish.
• 24:14
  So you just hit play, you do it
• 24:16
  with me, then you mark it off and
• 24:18
  you go on with your day.
• 24:20
  But I wanted to make real fitness accessible
• 24:22
  for real women, real women, real women who
• 24:25
  want to get in shape, want to get
• 24:27
  more fit, who love being challenged.
• 24:29
  This is not workouts where it's 40 seconds
• 24:32
  on, 20 seconds off.
• 24:34
  I'm so tired of seeing those on YouTube.
• 24:36
  These are workouts that I do with my
• 24:38
  Fitments Weekly Live group that I have specially
• 24:40
  made for Ignite 30.
• 24:42
  So I'm going to be your trainer.
• 24:44
  I'm going to be your workout partner.
• 24:46
  I'm going to coach you throughout the way.
• 24:47
  I've even created special coaching videos as well
• 24:50
  to help make sure that you are mastering
• 24:52
  your form and to help you once the
• 24:54
  Ignite 30 program is over.
• 24:56
  And there's actually two different training plans within
• 24:58
  the program itself, a beginner and an advanced.
• 25:00
  So you could always start with a beginner
• 25:01
  and then afterwards for your second month, if
• 25:04
  you wanted to, you could then do another
• 25:06
  30 day program with the advanced program.
• 25:09
  So that's, that's what we got going on.
• 25:12
  I love that question.
• 25:13
  So thank you for putting that in there.
• 25:16
  All right, you guys, but I know that
• 25:17
  this episode is getting on the longer side.
• 25:19
  So I'm going to peace on out of
• 25:21
  here.
• 25:21
  But again, remember, if you're listening to this
• 25:23
  on Spotify, open up your phone real fast
• 25:25
  and just let me know, Hey, I'm listening
• 25:27
  to this on Spotify.
• 25:27
  Thanks a lot.
• 25:28
  And if you have any other questions, send
• 25:30
  them in.
• 25:31
  We'll answer them next week.
• 25:32
  And if you are interested in Ignite 30,
• 25:35
  I will make sure to put the link
• 25:36
  down below in the show notes.
• 25:38
  At least go check it out.
• 25:39
  Go read it.
• 25:39
  If it's not for you, that's fine.
• 25:41
  But maybe you have a friend or a
• 25:42
  family member that it would be perfect for
• 25:45
  today.
• 25:46
  Sound like, sound like a good idea.
• 25:48
  Thanks you guys.
• 25:48
  Thanks for hanging out with me.
• 25:49
  If you enjoy these episodes, please let me
• 25:51
  know and make sure to subscribe to the
• 25:53
  podcast.