Welcome to the transform you podcast the ask me anything podcast were Jodi and that answer listener questions about health mindset nutrition sleep exercise and lifestyle. So if you've got a question, you'd like us to tackle. Please email it to us at transform you questions at gmail.com. That's transform the letter U questions at gmail.com.Calm and don't forget to like rate subscribe and share this podcast with anyone who could benefit and now onto the episode. Welcome everyone to episode 1 of the transform you podcast. So I am here with my husband that is hey and we are in a lovely Costa Rica. So what's going on Dad? I just had an awesome pig roast yesterday. I had a about 25 kilo pig on a rotisserie. We cooked over wood at 4-4 Dayton's birthday. Yeah, one of our sons just turned eight years old, so he celebrated out here lots of fun. So you may hear some Birds chirping in the background maybe some dogs wild animals. Over monkeys. So those of you who are new to us fad and I own three training studios in South Florida. They are Fit Body boot camps and we've asked Our member and just our Facebook audience to send us questions, which we will answer in this podcast. So they can range from anything and everything. We are going to go through some of our first questions and answer them here. And if any of you would ever like to submit a question to us, you can email it to us at transform you questions at dot-com that's transformed the letter u Yeah questions at gmail.com. Yeah. All right. So we want to get started. Yeah, let's get going. We have we have our first question. It looks like from Lindsay F. Alright, so Lindsay asks, hi. I'm interested in intermittent fasting does the Pre-Workout break my fast the one y'all have so short and simple she is talking about our supplement from our Fit Body line and Sickly what's in that has no amino acids. So the Pre-Workout week Kerry will not actually break your fast it contains a neurological stimulant for focus and energy, which is caffeine from green tea and it also has a circulatory stimulant for blood flow. But again, no amino acids, which the majority of pre-workouts do contain also contains l-theanine, which is a super cool combo neurologically with caffeine just a give you some focus and looks like kaput Choline as well. So it's some some super offset found in egg yolks. It's good. It's good to have the brain a lot of cool brain supplements in these in this line. I'm a big fan of them. So now the reason you probably would want to avoid any amino acids like branched-chain amino acids is only if you're fasting for a topology now at office. She is this process where damaged components of the cells are recycled for newer healthier. And damaged mitochondria is also cleared away. So it's off a G is like spring cleaning for your body. It's one of the huge benefits of fasting over. All right, it is and the great thing is electrolytes will not break a fast either so you can make sure that you have plenty of sodium magnesium potassium. Those are your electrolyte pumps which is vital especially when you're working out. So always make sure that you have lots of water and lots of salts so that you don't cramp you don't get headache. You don't feel lethargic. Now for fat loss branched-chain amino acids the BCAAs. I can actually still play a role. So in this case fasted training has to do with your insulin levels in your blood. So when you guys eat food, it gets broken down into various molecules that your cells can use and insulin is released as shuttle those molecules into your cells. However, insulin also blocks lipolysis and that's your breakdown of your fat cells in your body. So when you're Bodies in this fed State when it's insulin levels are elevated. It's absorbing nutrients that you eaten. It has little or no fat burning that's occurring at this time and just to fund tidbit to whey protein it's actually more insula. Genic it releases more insulin than white bread. So a lot of people think want you saying that's bad. It's not bad. No, it does play an important role because we want to use insulin this hormone like a drug because it can do wonderful things for us because it It will build key components in your body, but you want to use it at the right time. And when your fasting is not the right time. So save your whey protein for when your art you are in that eating state in your day and BCAAs. They have a very small impact on insulin levels and that will allow you to actually stay in a lower insulin level while you train. So a few people out there use it to just spare any lean protein that may occur any breakdown of protein. Is whenever they work out and Jody can I say something about BCAAs in general here? Just that there's a lot of conflicting research on BCAAs, whether their benefits for for fat loss and for building muscle while you train there's a lot of interesting research and my one of my things that that I always tell people is if you are consuming these for the idea of preserving lean and or building lean muscle mass I would say just just just go with protein that's supposed to be ca because you're actually giving your body and with with real whey protein or a protein Source, you're giving it the entire chain of amino acids to work with whereas BCAAs are giving you three valine leucine and isoleucine. Usually what's included correct? And the other thing is how does this apply to pre workouts in general? Not everybody buys our pre workouts that we sell at the body boot camp, but other pre-workouts if you were fasting you'd want to find one that obviously didn't have sugar in there are still a lot of enough sugar maltodextrine other versions of sugar. And there are other ones that load it up load up with BCAAs. So if you're going for the topology that Jodi is talking about those long-term super health benefits, then be sure whatever pre-workout you're taking doesn't include those things. You know, this is this is this is basically our pre workouts basically brain food. Yeah and and vasodilator and it contains zero calories. So, you know, you're not ingesting any caloric load at all the sweetener. They used to our Super Simple and Clean. It's a Elite extract with monk fruit. So it gives it a nice flavor and the color in it snow dies. It's colored with natural veg vegetables, which is beetroot juice powder. So yeah, I mean in before you turn your nose up at Stevia because I do to Steve you mate lot of times make stuff tastes weird that combination that they mix in there with the monk fruit really makes it taste pretty good. And we also have a line to it's called everyday fit. This is just a water enhancer to get you to drink a lot more water per day and this comes packed with Lots of great things for metabolism support your brain, they're called neurotropic factors for mood satiety and it's a great little tool to have especially for electrolytes because it does come with your magnesium sodium potassium. So you're having trouble getting your electrolytes or salts in it's a great way to add that to water quick and easy and this supplement does however have BCAAs and it's so bad back to what we said before if you were going to take this or something like this and you Understand that fasted State this probably wouldn't be a tapa G is what he's talking about. You still be in a fasted State because it's not going to spike your insulin. But however, it will take you temporarily out of the etapa G, which is the cleanup of your cells, but you will still be able to lose body fat. So I know a lot of clients are just trying to start this fasting thing and it's you know hit or miss and it's kind of a deal-breaker when you know, they can't put some cream in their coffee or you know, that maybe drink something with flavor in it. So this would be about the same as putting, you know some crazy. Cream in your coffee use your claw or quote your insulin loads not going to spike. So everyday fits just fine. If you want to continue on your fasted State and have some tasty water. I mean the other the other benefit to fasting in general is people that are people that it previously of eating a lot of food. I have a high caloric load it helps. It's just a tool for people to not eat so much. That's as long as they're focusing on getting their protein intake and they can utilize fast as a tool to give them a window to eat so their color clothes Around the day. It is not outside the used to be and we're talking about fasting for those of you out there who have maybe new to this concept. We're just asking you to shorten the hours of the day you eat your food. So it's a shorted shortened eating window. So not even necessarily the quantity of your food is going to be less. It does sometimes tend to because you just don't have that much time to eat and you find you're not as hungry. But all we're asking you to do is basically push the food window to about an eight-hour window. So most people I'll choose somewhere between like 11 a.m. To 7 p.m. To eat their food and that could be three meals. It could be two meals it could be whatever is comfortable for you and doing that like we talked about that at apogee. It gives your body a chance to actually clean up some dead cells debris junk, you know make less dark circles and wrinkles on your skin just it's really beneficial for anti-aging and it actually giving your body a break from having to digest food right is a wonderful and That for your energy Supply because digestion takes a lot of energy and you'll notice that you actually start burning body fat without having to do a thing because your body gets a chance to get the insulin levels low enough for can tap into your body fat for your fuel. So it's just a great added benefit for our program or your inline your kind of tipping into that that ketogenic activity goes on with with the ketogenic diet. You just only doing it for short period of time. So, yeah. All right. So I think that question was answered next we have one. From Rick Rick see Eric asks, how do I get rid of fat at abdominal and sides so I can see all of my abs and obliques need to get rid of all the waste abdominal fat. I'm at the North Palm location. Can you give me an excuse me? Can you give me routine exercises that focus on this area when I'm at home best regards Rico kind of that kind of a classic question that is receiving the gym all the time. How do I how do I move fast? From one spot I had how do I get rid of one area you want to tackle or do you want me to well, so I think this one is one that probably we could both tackle and even some of our members are kind of familiar with this because it's kind of like a parrot phrases that we use over and over you cannot spot reduce fat. Unfortunately. I wish we could you know, and there is an entire industry of people selling workout equipment on TV. He at night basically peddling a guy showing if you work out your abs here. You're going to lose fat here. You know with this with this Magic Machine. If you do this with your abs you're going to lose fat in that are in it simply doesn't happen. Now you Rick you can spot increase your muscle. You can increase that abdominal muscle underneath the fat but you need to get rid of that layer of fat to see them. I guarantee Rick you got some ABS under there and you Egypt we just can't see them because of the layer of body fat. So you want to focus Is on getting shirt or ensuring that your body is burning fat. Now, if you have more so in the abdominal area that could be due to genetics but it could also be due to your lifestyle stress tends to increase a lot of abdominal fat visceral fat as well. Yeah, it's the worst kind so first step would be to make sure that you manage your stress in your life. Meaning that you quickly, you know, not letting things, you know, piss you off. Having coping mechanisms meditation sleep. All right sleep is a great de-stresser. The more sleep that you actually get each night will help you decrease cortisol, which is one of the stress hormones making sure that's on point first and then of course your diet so intermittent fasting is a great way to actually help, you know, just speed up fat loss in general. So if you're not doing that you might want to play around with maybe a longer fasting window. You can also do a little bit more. Protocols we you dial your fat down just a little bit in the diet. Your body uses the fat on your body instead of the fact that you're eating making sure your protein is high keep that adequate. Well, make sure that you're not consuming excess processed carbohydrates sugars. Be careful with that. I think there's a there's a misconception that's gotten popular with all these high fat ketogenic diets. These books coming out Gary taubes books with their titles like good fat bad fact. Calories bad calories the Time Magazine cover with butter on it where people have we've shifted away from carbohydrates, but now some people have been like hey, you can eat as much fat as you want. It's fine. I mean, I think if I were to pick a macro, that's the one I would I would I would select if I were going to go overboard with it, but it's still fat still a form of energy for your body to use. So if you're giving your body a ton of fat or you're trying people out of people unlike say the ketogenic diets become really popular. He was loading up on butter. It's like yeah, you will be burning fat, but you're burning the fat that you're sticking in your mouth. So we want to be burning the fat off your body. So once you've your body is regulated to our nutritional protocol, we're on a lower carb approach. You can try to play around with a fat. You only need as much fat for your hormones do their job and it's individual for each person. So you guys just kind of play around with a point. So you're not feeling tired and rundown that your hormones are firing that you feel good. And just kind of play around with it. That would be one of the best tips and for abs, I'm telling you Rick. All you need to do is make sure your core is engaged with every single weighted exercise and any cardio exercise you do with us and your abs will get strong personally myself. I do nothing outside of just the regular fit body workouts for abs nothing. So I'm not like focused on my abs. I focus on the diet. Just keeping them intact strong whenever I work out and eventually if you The protocol you'll start being able to strip off the layer of body fat see them and speaking of common things paired it in the kitchen. They always say abs are made in the kitchen, right? I'm sorry parotid at the gym abs are made in the kitchen. So and and that's that's so true. So, okay. So next one on read this one and every this one sure okay, here we go. So here's my question Linda S. I have arthritis for herniated discs stenosis. Blah blah blah blah blah and lower back from a car accident. My neuro always my neurologist always refers to me as it refers to me as it's perfect storm with all my back. He's just now I was taking Tramadol for the last 15 years last year. I stopped taking his afraid of addiction and my head I believe as a lose weight the pain will lessen as I strengthen my core. It will get easier to but aside from the days we focus on back what type of exercise our best to do at night and ofttimes and how often should I do them? I can vest I've now taken Tramadol if the last few back and shoulder classes because I'm so uncomfortable two days after after those particular classes, but just one never for a day like I was before so thank you. Wow. Alright, so lots of things doing back here. So my first suggestion that would be the easiest to implement would be taking fish oil EFA. So essential fatty acids, there are special because they're building blocks that make our hormones membranes Eyes Ears brain sex organs and are part of every cell in your body. And again, you must get these essential fatty acids from your diet because your body can't make them. So these omega-3 fatty acids are found in the body oils of cold water ocean fish like cod mackerel halibut Herring and tuna and the benefits of you know, that essential fatty acid supplementation their vast and varied. So these guys are anti-inflammatory and that means they can benefit most if not all types of inflammation. Action, you might not be aware that heart disease is actually a form of inflammation and that's why FAS are currently recommended to all cardiac patients. The EFA supplementation greatly reduces the risk of many many related conditions to cardiovascular disease even like cancer depression inflammatory diseases of joints connective tissue, kidney disease renal failure osteoporosis, asthma prenatal postpartum support diabetes insulin resistant. Many other diseases as well and it increases your resting metabolic rate and improves body composition regulation and they these essential fatty acids. They are vital and accelerating fat loss by turning on the lipolytic gene. That's your fat burning Gene and turning off the lip of genic Gene the fat storage Gene. So this would be potential for Linda to help with any inflammation. She's dealing with so in the past, you know, like days of old caveman old. Consumed ample quantities of efa's. We didn't suffer from arthritis or die from heart attacks January were eaten by lions or some Beast action. So but you know, as our diets, we've become more and more processed more prepackaged are intakes of these essential fatty acids have dramatically plummeted. Yeah. We had a we had about a one to one ratio. He's we used to yeah, even today Hunter like modern-day hunter-gatherers. They their ratios range from 1 to 4 to 4 1 one where we are between for omega-6 to omega-3 standard American diet were between 20 and 30 to 1. So we're ingesting that much more omega-6 fatty acids. That's crazy, which is and that's one reason. We also tell you guys to avoid the processed oils sunflower oils the highest in that a family Tori omega-6 and it's in every like health package product because a sunflower sounds very healthy. So when they slap sunflower oil on there you think oh, this is healthy and it's the most Ettore oil and that's one way it just creeps up into all of our packaged products that and the corn oil soybean oil cottonseed oil safflower oil all of them. So we have you sticking with good quality, you know animal fats avocado oil olive oil butter. So even going back to the essential fatty acids one study actually showed that it can increase your metabolism as much as 400 calories per day per day. So that itself should be just a reason for all of the clients to take and that's one of the reasons I recommend this supplement to everyone now, how much do you take so most fish oil or EFA pills? They're usually around a thousand milligrams, but that thousand milligrams is only about 300 milligrams of the EPA EPA and DHA. So what does that stand for? Well, the EPA is the Epic Osa Penta Empanada kascid and the DHA is Adele Cosa hexa fnatic acid. You don't need to know what those stand for but that's the good stuff. That's the stuff. We want the EPA and DHA. So that means about only 30 percent of most pills, you know is the stuff we actually want so why is that a big deal because to get the optimal benefit you're going to have to shove down tons of pills into your mouth and that's never fun. So you want to find a source that's concentrated. And we actually we found one too. It's in my Jody run store if you're interested in In a concentrated pill where you don't have to take six to ten of them. You can check out Jodi run.com forward slash store and I've got the fish oil in there easy to grab and actually fit body is coming out with its own fish oil supplement line to that's locally sourced. It's going to be cold pressed wonderful magic magic magic magic angels and unicorns are going to make it so I can't wait so that's in route as well. But until then my store contains one, that's Good vitamin vitamin shop has a good one The Vitamin Shoppe brand. But again, it does have a quality Source, but you're going to have to take a lot of them because it's not concentrated. The the big thing is don't buy the ones that don't specify EPA DHA because they're usually just they usually different like cod processing plants exactly. You have to be careful with oil because it's sensitive to heat and light so you don't want to get one that's been sitting on a shelf for a long time or it hasn't been any been independently tested by another lab because supplements guys there. Not regulated so they can tell you whatever the heck they want to so unless they're tested outside of their company from an independent lab that tests the quality and what's in it. You don't know what you're getting. You don't so basically Linda asked for she has chest pain issues. So I'm assuming you're doing you answer the fish oil section for her campaign issues, right something to test out something try for a few weeks. He actually feels now she asked what about particular exercises? Okay, so to do that what You're good. So you have a you're suffering from lower back pain? And you said you know, I need to strengthen my core. It's going to get easier. That's true. But it's a misconception that back pain is due to a weak core. So let me explain something here with muscle activation. It's called reciprocal inhibition and all that means is reciprocal you have pairing muscles. So you have a muscle that will move the joint and you have one that will move it back down. So they're opposite muscles. For example, you know if you're doing a Bicep curl. You got your bicep muscle that is the prime mover and on the opposite end. You have the tricep, you know the muscle on the back of your arm that brings it down. So those two are paired together. Now when you think about your hip flexors, those are you know, the how would you explain that the muscles right here in your pelvis when you sit down that shorten and today in society guys lets you know, let's be real we sit way more than we should right you sit in a car. When you drive you sit at a table when you eat food you said at a table when you do work, you see you lay in the the fetal position when you sleep you sit on the couch to watch TV all day long were stuck with those hip flexors tight. Now the opposite muscle of those hip flexors. Are your glutes your butt. So what happens is as that muscle those hip flexors are tight at sends a neural drive to the opposite muscle your but telling it to relax so all day long while you're sitting you're in that seated position your glutes are getting a signal relax relax relax relax relax. So because of that overstimulation to relax it's really hard now to activate your glutes and the glutes are one of the strongest and most important muscles on your body. So because of that we get this droopy glute syndrome. We're about to start the glutes your but just starts to Sag and it sags in sex because it cannot get activated now, why is that an issue for Linda's back problem? Because here's the thing anything you do for Back like a bent over row a deadlift, right? We're trying to activate the back muscles are you know, you're trying to I'm sorry trying to activate your glute muscles what happens is the glutes won't activate. So it pulls in the back muscles instead. So overcompensates. This is a where week let's pull in some helpers and it grabs your back. So now you're back is doing all those heavy lifting that the glutes were supposed to do and this is where back pain starts to surface. So one of my main, In suggestions with back pain is to activate glutes. So how do you do that? Well any exercise where you just have that mind-body focus and you're using your butt to do the work like an easy one at home would be glute Bridges bridges hip thrust like lay your back on the edge of a couch. You can put a weight a water bottle a child over your lap and just thrust your hips forward. All right, so constantly engaging your glutes and once you have that activation, then you can start using the back for any exercise that way, you know, the glutes are Wrong they're going to do their job. The back is not going to overcompensate for them. So my suggestion would be of course the glute Bridges at the house hip thrusts the clam shells where your legs are laid out like an Indian position feet or touching and you press up with the heels do those first and then I would start with some bent over rows Linda. So after your glutes are activated, you can feel them you hinge at the hips and you can use a little band if you have any resistance bands at your house put that over your foot and You're just going to pull back on that and use now you can focus on using your back your lower back to do the work. It's and as always be sure your protein and takes up to so your body can repair and build. Yeah, sleep. Yeah, of course. You need to be sleeping for Recovery making sure that I don't know. How many does it say how many classes she's taking any sessions? I would say, you know, just making sure that your you have adequate adequate rest in your protocol may be doing three times. If you're doing more than three, you know, maybe knock it back. Just so you can prioritize the recovery part. So if your fish oil and sleep Right on. Alright, here's the next one Darryl. Hi, my name is Darryl and I have a few questions in regards to the whole plan in general with the nutritional plan. Are we supposed to follow the book and it's list per instructor if we modify as long as portions are correct on the same note. Can we do what can we do if there was food allergies to recipes and menus in the program besides the session sleep nutrition. Is there anything else we can do to help maintain our goals throughout the program? She's got a lot of questions in here. We have to tackle them one. One here. Can we continue to use everything given after the six weeks transform you including workouts and nutrition plan? Why are you going so fast? I need to hear exactly. What ok, ok super fast. Can we continue to use everything given after the six weeks for transform your including the workouts nutrition plan. Thanks for all of the attention with these questions. Looking forward to see what I and others can learn from this benefit Daryl. So start with number one. Okay, I'll read the questions from here on out. That was really fast and Mumble. I hope you guys understood that so let's go back. Okay, so Darryl asked are we supposed to follow the book and lisp or instruction are going modify. As long as the portions are correct as on our transform you get so here's a full cookbook and everything was so most of our programs out there. Do you come with nutrition? We make sure that it is always a done-for-you program. That way you don't have to Ask about anything but as I say Darryl, there is no Magic Bullet and following that protocol it's not like some magic is going to happen. If you do every single meal all the time every single day and follow the plan or if you ask accidentally skip a breakfast you like. Oh crap now, I'm not the Magics not going to happen right then work that way. So it's only there for you. So you can build a habit off of it. Once you have the nutritional protocol down and you're able to do this habitually without even needing the book and you know, What you're doing, you're golden go for it. Right do your own thing you can use this kind of as a guideline here. And there this is also Darryl why I included the food Matrix at the beginning of the book so you can create your own quick and easy meals in there. That's a one pot meal right you put some fat in there Brown the meat you add your spices your vegetables close it boom done, right? So that's so you can do your own thing quick and easy as well. And we also provide a Foods list, right that's for your ideas for substitution substitution, right because you can substitute Anything you like as long as it's you know within the nutritional protocol guidelines, and of course, your ultimate tool is Google you can type in whatever ingredients you have. I like to type Tito after it just so I know they're not going to add sugar in it, but you can also do low-carb after it and boom you'll find tons of different recipes tons of different ideas that you can do and just be sure you really do know how to wing it before you try winging it right? We don't want to end up at McDonald's eating Big Macs because you winged it. So if you're confident and what you are Looking for by all means do your own thing and you know lean on us with questions or for guidance. And I also have a post in the private group. If you do a search in there, you'll find out how to eat healthy when you eat out at restaurants. So if you type in restaurants in the search and our private group, you'll see all of my tips and tricks and guidelines there and Shannon just post a video with Kim at Longhorn Steakhouse. Where were they I think so. Yeah. They're ordering off the menu there like think dear. I think Darrell's Del Rey, maybe though. I don't know if Was it yeah, I don't know if it was in the dressing room next chunk of the question. But before we move on Daryl know that you can use that book as a tool for ever, you know, feel free to continue to use the recipes the ideas as long as you want. You can recycle them, you know, feel free to stick with that book as long as you're happy with it. You can use it as a security blanket blanket basically for the rest of your life. So don't feel bad if you want to keep using it and continue using it. So it's there for All right, besides the sessions sleep and nutrition. Is there anything else we can do to maintain goals throughout the program? So let's see here. He's got the big three. He's got the big three water intake be sure water intake is substantial when you're working out the other. I mean, one of the other big things is just kind of focusing on your mindset while you're doing this because we all know that initial motivation when you start a program kind of Fades a lot, you know, you get Midway through and you naturally we just get used to it and it's mindset is is probably it's probably the most important thing to getting to getting results and any Lounging tasks we undertake in life. So monitoring your mindset As you move through as your weeks in it's very important thing else here Jodi sleeping nutrition sessions. Well, so I mean that's that's the ticket there. I mean, there's no magic bullet here Daryl at all. What you're doing is going to get you the results. You're after if you're doing the sessions properly. I mean we can do some tweaks, but just making sure that you're prioritizing your sleep because sounds like you are in the nutrition and working out, you know at the sessions with the maximum level of effort making sure You're not cheating yourself, you know stop and three seconds early using heavier weights going slower really really pushing yourself in that finisher. Then that's that's your ticket and you follow a nutritional protocol and then if you know as you're on track to your goal, we always do a little measurement here and there with the body scanner just to make sure that we keep you on track and see if there's anything we can tweak for you sometimes wait having some whey protein might might be beneficial. Did you test out some supplements? It depends it's all Theon your situation I would ask if your are you seeing goals if you are continue what you're doing if you're not if you're way off on your goal then come in and chat with us and we can kind of tweak some things here and there and help you out and see what we can do to try to jumpstart it make it go a little faster but in that, you know, just make sure that your heads always in it knowing that this isn't a quick fix there are this is lifetime. So you are doing this to make sure that you regenerate healthy cells in your body to regenerate a healthier stronger use so you can always live disease-free be healthy climb stairs play with kids grandkids neighbors whom ever do all the things that you wanted to do and not have to worry about your body holding you back and that's what this is about you only live once you might as well make your body as optimal as possible and be as healthy and a strong and as happy as you can I just my dad 7 just turned 76 a couple days ago and I just had the neighbor came over and he said my dad's are my Father-in-law's 75 and he's in the hospital in a wheelchair like she I mean it's amazing how and I know there are some factors we can't avoid but 75% of those factors are lifestyle related and you know, there's the other 25% you have to you have to work with but lifestyle is just so important as we age and I know my dad is stayed active and he's he's out there shoveling dirt and Swinging pickaxes and climb it up-and-down. Jungle Val. He's he's yeah and you believe whatever excuse you tell yourself so stop. Stop telling yourself excuses, right there's you can do whatever basically whatever you put your mind to it. You can 39 now. I needed to slow down a little bit early. So almost 39. All right? Oh, yeah, what was this? You read this one? Yeah, let me know. Okay. Yeah, Mary Kate asks. Hi guys. I love the Delray boot camp and the instructors and interns. They are upbeat and fun. It's the best 30 minutes of my day to be truthful. They are wonderful. Funny encouraging to all my question is about building muscle as we age. What can I do diet-wise to help with increasing muscle mass? If possible. I would also like to build my muscles in my arms legs. And of course my rear specifically on the bottom where it tends to disappear with aging. Is there anything else I should be doing other than the class? I tried to attend five days a week. I have seen changes and I'm stronger and my body has slimmed. I'm not trying to lose weight but fighting against Muscle loss which will help with my skin tone. And of course osteoporosis any thoughts suggestions are appreciated Mary-Kate. All right. So with this kind of the same similar Concepts we were talking about with building muscle. You can build muscle at any point in time. The best tip for muscle is time under tension. So that means you want that muscle to be under some resistance for a good amount of time and this Occur actually by picking up heavier weight and moving slower. So you want to be careful to not let momentum do the job for you and it's tough in a high intense protocol like our sessions are so you need to be really mindful of the moment you pick up those weights. You're not jerking them around the movement starts as soon as you pick those up. So you want to think in your head my core is tight. I'm going to get those weights and my movement has started now because the weights are in my hand and I'm going to place those weights exactly. Where I want them to go same with cardiovascular movement, you can actually get more muscle activation by placing your body where you want it to go and I use the example all the time at the finisher whenever everyone's super tired and there's kind of throwing their body around just trying to last, you know, like jumping jacks or just like and their arms are going everywhere. The legs are going they don't even know where their body parts are going. If you can just be mindful and take out the jump and just step it out and say I'm placing my hand here. I'm placing my Here you will activate a lot more muscle fibers and you'll get a more efficient workout. Just being mindful. So always think about that mind-body connection, you're going to activate and recruit more muscle fibers to build them. So time under tension move slower. I'm also in our private group Mary. I do have a post about how to build muscle. So if you just search muscle in the group that will pop up you can read more tips and tricks. That's one other thing too with muscles. It takes you know it It's building blocks, which is protein. So you want to make sure you're getting adequate protein and increasing that just Tad, you know, that way we can get optimal protein synthesis happening and plenty of sleep because that is where the rebuilding happens. So just to note remember that workouts. They are catabolic meaning it's a stressor to your body your body tears down stuff when you're working out so it's a slight stress and that means your body needs to be distressed sleep. Right need that sleep and needs an anabolic window for it to build back up what you tore down at that work out and that will only happen if you fed it some good quality protein, and you're getting good quality sleep. So you do need to prioritize your rest as well because that's where all the magic happens. And if you say you're going five days a week. I would suggest to you to increase your intensity during three sessions and dial it back. So you're going to stop coming five times a week and dial it back. Back to maybe three four times a week and go a little bit more intense at those sessions. Meaning you're going to try a heavier weights and you're going to move those weights lower. You're not going to stop early and you're going to be mindful where you place your body at all times even during the finisher. So there's a lot of researches on a whey protein with seniors who have recovered from illness or long hospital stays. They lose a lot of muscle whey protein is the it's the ticket for quality protein seems to really be effective for specifically seniors and one thing There are two weeks since we do high intensity workout. We work through our energy phases in the body pretty quickly and our first cycle of energy can actually be depleted pretty quickly. So you can't push as hard. So one easy dirt-cheap supplement always recommend is creatine creatine monohydrate. It can kind of help with that First Energy phase for high intense workouts and you just take a little teaspoon of it at night and that might help just for you to push a little bit harder so you can build a little bit more money. Soul to just another tip right on anything else. Diet-wise increased protein. So yeah, so and so for building muscle in your legs aren't wherever you want the muscle you just need to make sure you're picking up adequate amount of weight and moving slow and you will build it and those are some of those those those glute activation exercises are tough to do slow because their tortures when you slow down a little bit. Alright we go on to the next question. All right. So Lauren Lauren broke. She says hi there. So I have two questions. I started to fit body almost two months ago been coming three times a week weighed in on 5:30 and signed up for the six-week challenge increased water intake getting good sleep following meal plan. Although I'm confused about serving sizes. So question 1 I am confused about the meal plan serving sizes in the beginning of the book. It says women should be eating Palm sized amount of protein, but for example, there's a recipe. For the steak and broccoli stir-fry. It is meant only for one meal lunch, but it says it serves to so I assume instead of the 12 ounces of rib eye I should do six ounces but that is basically also double the amount that it stated at the beginning of the book. I've asked three people and I got different answers some say I should be eating the full 12 ounces. But then why does it say it serves to the others say one serving should be six ounces so which is it? I've been feeling super tired sore. Lethargic despite keeping up with the water sleep meal. Eels so I am not so am I not eating enough? All right question to weighed in yesterday, and I don't think I've even lost a pound in the last month and actually weighed about the same two months ago. So, how do I know if I'm not making any progress or if there is a positive shift and lean muscle mass and body fat reduction. Thanks for making the space for these kinds of questions best Lauren. All right. So let's go back to tackle question 1 so she's confused about the meal plan serving. Sizes so with this and no also Lauren that the suggested guideline at the beginning of the book is what you follow because everybody's body frame is different. That means everybody's protein requirements are also going to be different. So with this you start as a basic premise with your palm. So as a female you should be getting three to four Palm size servings of protein a day. So now you keep that in mind and as long, Long as you are getting I would I would almost err on the side of caution say for so let's say you're eating to two meals a day. You're going to make sure in both of those meals you get to Palm sizes of protein and then you're good. So going back to your steak your steak salad, if that's your one of your two meals eat the whole 12 ounces. If you're going to have two more meals eat the six ounces whatever is going to fit in the palm of your hand. So kind of use that as your guide line and you can ignore the serving suggestions, you know, because you are going to actually Be modifying it for your needs based on the size of your palm on let's just let's just also reconfirm with Lauren that it's not really necessarily about what you eat at one meal. It's about the macros that you're giving your body throughout the day. So as long as she getting her she's getting her protein requirements of your palm based requirements throughout the day. She's solid your body is really efficient at moving around his nutrients and macros and using them official in your body. So there's even people that I know that do one meal a day. That's that's you know, like a didn't Doesn't Peter Peter Atia do one is yeah, one meal a day guy does it's called The Warrior Diana. This is one big huge meal a day. Alright, alright. So now the feeling of Sephardic part of your question takes a lot more deeper diving into your situation because I can't just analyze it based on that statement. The first thing you said you get sleep, but that doesn't tell me much because I've had clients that sleep ten hours and wake up exhausted. So you really need a quality sleep that means You're having your body actually get into the deep waves of sleep that are restorative and are doing what it's supposed to do. So with this you need to make some adjustments and making sure that you cut off any type of stimulants like caffeine nicotine by noon making sure that you're blocking out any type of light. So even overhead lights in our house can affect the people the pineal gland in your body not making you produce serotonin so that you fall asleep at night. So you want to be careful on all of our Devices at our house. We have a blue light filter and all the smartphones have them now. Look at it is is the night the night filter make sure that's on so if you do stare at your phone before bed, it's blocking out the blue light same on your computer anything you're looking at try not to watch TV, especially before you're going to bed. You can also turn down the temperature of your room by you know, a couple degrees. We usually have it between 68 to 72 degrees. Get your body into a deeper sleep making sure you don't have any Ambient light so block out your room. Make sure your phone's not blinking clocks not blinking also any noise to so you sometimes like just a circulating fan in your room to ambient noise. That way you're not startled in case you hear something that wakes you up quickly. Also, if you do have trouble with feeling like you've got restorative sleep you might want to try a supplement that just helps with neurotransmitters magnesium is a good one. On zinc, there's a brand. Well, it's a brand name. Do you remember the ma MHP makes it makes a cool sleep supplement. Okay. So M HP and that's on my online store to Jodi run.com forward slash store. If you want to look in there, it's called MHP and that just helps get you into a deep sleep as well. So besides besides sleep. We've seen a couple of factors that way and I mean, you're right you do need to dive in a bit and it might even require maybe a sit-down with one coaches, but One of the big things as alcohol intake what's alcohol intake look like it could be that no alcohol before bed. I would try removing that and I know it's not fun, but definitely that before going to bed because even and I am in night cap kind of guy. I enjoy a little bourbon, but I've always told myself through the life that it helps me sleep and it absolutely doesn't it's actually there's there's a lot of science that shows that even a little bit alcohol before bed doesn't give you you might go to sleep and have your eyes closed but you're not going to have quite as quality sleep and it's He's up your REM Cycles. So get out of the nightcap mind said if you're if you're someone like me, the other thing is what we would dive into if we're going to talk about your nutrition on that would be one real quick. It was argick. Make sure you get salts. Yeah, you know, you're hitting screen Bo you okay? So if you're hitting a wall you want to make sure that you are really good on your electrolytes. It kind of sounds like you may not be consuming enough salt and believe it or not. Even even like taking a bouillon Cube putting it in some hot water getting a car. A bone broth chicken stock at the store. You don't have a kado with some soy sauce. That's like yeah that gets your soul gets potassium cesium that that's an awesome combo. Yeah, and I there's a lot of even online supplements that are just the electrolyte sodium potassium magnesium. You can get that put it into your water. Of course, we sell every day every day that has it. Yeah, but that would be a first sign I would have you go to you're getting enough water put the salt in there. Another thing that happens is we still don't deal with almost a religious fervor on the low-fat mentality. It's what kind of creeps back in and I think a lot of people when they move on to nutrition plans, they still really try to skimp on fat sometimes to the point where they their caloric intakes too low so it could be that she's not eating enough, you know, maybe she's eating all the protein in the veggies you're giving her, but her fat intake is not high enough and she just is she's at risk of not only being tired but also as you lean mass the other The other side of the do you want to add in on that? Yeah. So upping your protein should help you feel a little bit better. So whatever you're consuming now, I would increase it and increase maybe to another Palm sized portion. And also what will help to so you're not feeling as lethargic is one night a week. You're going to have a carb a start your car with your dinner. So what I would suggest is starting with just a cup of white rice at it with your dinner and white rice is very Tropic so that means it will quickly release insulin, but then the incident quickly goes out of your system. So it's not lingering around in there and that's going to help to reset a hormone called leptin leptin will allow you to burn more body fats can make you feel better too. It's going to push the glucose into your muscle cells just make you feel a little bit better too. So those would be our three tips to help you and that's also a good kind of testing phase 2 if you are following a lower carbohydrate protocol and For most people they're fine for some people they require more carbohydrates here and there and it's really just a matter of testing what our how our genetics that the deck of cards. We were given with our genes but be conscious of how you feel, you know, the following days of that and if it's if it's something night and day than maybe want to explore that a little deeper, you know their coaches or we can we can go into may be another answer another question on the podcast. Okay. So your second question about your way in so the main the main focus of our program Lauren are non scale victories and why is that bad? Why don't we have the scale as their Victory because the scale only measures are gravity of the earth. It doesn't doesn't measure bone. What's in the digestive system the muscle mass that mass it's just it's just one solid wait, so we want to know what how your clothes are fitting. Actually. Are you losing body fat specifically body fat? It's easy. It's easy to give someone a cleanse or a detox program or they drink a liquid for five days. And yeah, you'll lose a bunch of water weight digestive way. You can lose up, you know 10 pounds in a week. But what what is what are those 10 pounds comprised of its just its silliness TT would think like that but she did say over two months though. So let's attack that. So here's the thing. My best guess is your clothing making is your clothing still fitting the same. If you went to my orientation or if seen any of my orientations, you see the examples I put on there are six week Challengers that lost only 5 pounds, but they look dramatically different. Yeah, you asked the crowd and yeah. Hey, how much did we did she leave a note 5 I get up to 50 pounds. It looks like it looks like she lost but she only lost 5 on a scale. So what we you know focus on here is making those metabolic changes because what happens as you build this muscle, it's not just But it's your bones your bones will increase in density, which is a great thing and you won't see that but it'll weigh more on a scale and that's a great thing. You want that bone density to prevent osteoporosis. Also your joints your fibers your ligaments thicken again, you won't see a visual change with that but that's going to weigh more on a scale and to build that muscle fiber. We have to tear it down its micro trauma. It's those tiny microscopic tears all of your body. And this is why we're sore after a workout it's because we're injured and when you're injured your body is inflamed. And the inflammation pulls water to the inflammation site and that's going to weigh more on a scale as well. Especially if you're ingesting all the salts and stuff. Yes, right. Exactly. We don't care about water who cares no, and and all of those muscle fibers, they hold 3 grams of water. So, you know, if you've got an electrolyte imbalance, all that water is pulling to each muscle fiber and that's going to weigh a lot more on a scale but it's not body fat. So to be successful in our program, you've got to understand you know this little Different chemistry of changing your body composition you're building a machine that's going to keep you where you want the rest of your life. This isn't a typical. It could just happen during your way in Zack. Maybe you've done a workout prior that was you know new on you you got inflamed. You're sore you're carrying a little bit of water weight around and then you know, it shows up on the scale. There could be many things menstrual cycles the time of day you weigh in the time of month you weigh in for females in particular. You want to pick the exact same time of day exact same time of months for our Cycles are Girls can throw off our weight, you know by about five ten percent know how what Lawrence starting body fat percentage was but you know, if if it's none of this that we went over it requires a bit more of a deep dive right? I mean we need to really ask them questions. Otherwise, we're kind of throwing throwing darts darts blindly. But again, just remember you so you want to know how you're making progress your clothes. So make sure you have like a pair of jeans or a dress that you're constantly trying on to see if you know, it's fitting different. Also, ask your coaches to see how much body fat percentage you've lost and your lean tissue. So if your lean tissue is actually going away this would be something we need to address with your hormones. That would be your sleep and your protein intake first and foremost and then possibly doing that Carbonite one night a week and we want you building lean tissue actually once you gaining weight in some ways, but we want your body shrinking too. So it should look smaller even though it weighs more. All right. So let's move on to sue so soon says I follow the Paleo. I follow the Paleo two bottles of paleo. I started when I joined the 80/20 protocol that means 80% of the time. She's good 20% of the time she cheats. She's that works. Well for me stuck on the fiber part my doctor suggested. I needed more fiber in my diet due to diverticulitis. Should I take Metamucil so You are first protocol would be try to get your fiber with real food because it's going to give you some vitamins and nutrients along with the fiber and it'd be cheaper. So vegetables that have the most soluble fiber are brussels sprouts avocados broccoli. I bet broccoli Sprouts to probably broccoli sprouts and flaxseed turnips carrots sweet potatoes apples guavas Pairs and sunflower seeds and of course. Figs famous for fiber and apricots and hazelnuts to so maybe adding avocados always great. Most people love them. They're higher on the list. So have those with some brussels sprouts roasted in the oven. Those are awesome. You can also add flaxseed oil is your suggestion had flaxseed to oh, yeah, you could add ground up flaxseed to sprinkle over salads things like that. Any anything really it does. Yeah bad much flavor the downside of things like like Metamucil is or any of these fiber supplements that are basically psyllium husk. You're like you're if you're Your fiber from Real Food you're getting all the vitamins all the benefits encapsulated in the way that your body is is built to here is built to you know do it to ingest but if you're getting it from from just raw fiber, it's going to push things through your body and you're not going to be able to absorb a lot of the nutrients that came with that food. You're just kind of pushing it through your system and not take advantage of the food you're eating so and the good healthy gut bacteria loves fiber from vegetables. It's how they stay alive and eat. So if you can populate your gut with that then they're going to actually have you crave more of the vegetables that you're eating because I want to stay alive. I don't know if Sue's going to be happy with that answer. All we did was told her to eat more vegetables and your veggies your vegetables and water soon pacifically those and you know, put some avocado oil on them are eating with avocados. There you go. Alright. Alright, so next question is from so be So we be all right. Yeah, I read it. Hello. I'll let you read it. Since it says your name. Okay. Hello Jodie. I have always been a curvy woman and finding a good secure sports bra has presented a problem for me not having one has stopped me from being able to participate in Dynamic movements such as jumping jacks Etc. Do you have any suggestion as to brand or type? That would be good for me? Thank you. So subedar to so be I'm not sure if the t is silent. A lot of our clients have the exact same issues. So my first tip to you is going to be to post this in our private group and asked some of the members because I'm sure they'll shower you with love and ideas and suggestions. But for me, I did just a quick Google search and I looked at some of the top ranked Brands and a now that's Eeny LL. They actually have a women's high impact sports bra on Amazon that got a lot of great reviews and stars not looks like it's well. Built holds up to Quality and people have used it said it's one of the best for high intense workouts. So I will provide a link in the show notes for you if you want to take a look at them and try them out, but you know, unfortunately like for me I know just being in sports in general. I mean, I'm not as curvy as most women so I know a lot of girls who were bussed year than me. They always doubled up their sports bras and we're like two to three which can get uncomfortable but it does provide more, you know secure support for you in the meantime until you Get you know a high impact sports bra. Those are kind of my only tip I got it's a good thing for the private group really because yeah, so and I know like a lot of our members if they're not, you know bust your themselves. They're going to have a family member or friend that they would know and be able to push you into the right direction but more so, but again, I'll provide that link to a Nails women's high impact sports bra the Amazon one in the show notes. So if you want to click on that, that's yours. All right, I have one from Edward. Oh, this is our last question guys. Get one time a nice one. We got five minutes to tackle It Go five minutes. All right, I started with Fit Body on January 1st. 2019 Kim Weidman on July 1st, 2019 and measured my body fat at the end of six months. I lost 25 pounds in drop 5.6 percent body fat to be the top part top part of the proper percentile for my weight. Nice work awesome my goal for the next six months is to repeat the results of my first six months. This will coincide with my 80th birthday on December 30th you Of invited to observe my way in and I am serving pizza. Although I feel stronger. I'm still having trouble with balance and getting off my feet. All of the girl instructors are stronger than me. How do I get over the embarrassment asked them to help me off the floor. Also what exercises can I do at home to supplement the workouts and strength in my arms fit bodies the right choice for males and females at any age. I am the proof. Happy Fourth of July Ed. All right, Ed. So first congratulations on 80 that is fantastic and Losing more fat getting to that next gold just be sure that you're sleeping enough. That's a priority especially as you get older party is sleeping and your protein. So make sure that you're falling or nutrition protocols, which is lots of protein non-starchy fibers veggies good quality fats animal fats in particular tend to help men with testosterone production. So keep that in mind also intermittent fasting and also high intensity exercise have both been shown to increase human growth hormone so that can help you burn fat and build muscle. At the same time just be sure that you're avoiding or at least limiting your intake of grains sugar and processed foods and oil. So save that pizza for your reward now for balance a misnomer that you have to do any special exercises. You do not strength training and getting stronger also improves your balance. So don't think like I have to isolate balance. I'd start by strengthening your legs and your quads. So one thing you can do is do a very slow sumo squat to a one leg isolation hold. So what you're going to do is sumo squat down and as you come up, you're just going to slowly bring one leg off the floor. Once you stabilize you do it again and switch legs now for your chest and arms you're going to practice a very slow- push-up where you do a hand release and a one-armed stable stabilization. So you do a push-up and try to slowly lift one hand off the floor and then go back into the push-up position and then you slowly Only slowly bring your body back to the floor you're going to rest and then push back up into that push-up position and bring your other hand slightly off the floor. So you can also practice these against a wall or on an incline. Like if you got a staircase at your house that will work too and you can do these every night or every other night for about 15-20 minutes and that should also help with your balance and stabilization and congrats Edward. Those are awesome results. Yeah, that's fantastic 80 years old and doing our high intense workouts. Fantastic your perfect example. So, all right husband some good stuff. That is well. Thank you guys again for joining us for episode 1 of transform you and we'll see you keep your questions coming in. Thanks for listening to another episode of the transform you podcast the ask me anything podcast where we answer listener questions about health mindset nutrition sleep exercise and lifestyle. So if you've got a question, you'd like us to tackle. Please email it to us at transform you questions at gmail.com. That's transform the letter U questions at gmail.com, and don't forget to like rate subscribe. Share this podcast with anyone who could benefit will see you next episode.
Jodi and Thad answer listener questions about health, mindset, nutrition, sleep, exercise, and lifestyle. If you got a question, please email it to us at transformUquestions@gmail.com    [02:00]  If I’m intermittent fasting does the pre-workout break my fast? [10:25]  How do I get rid of fat at abdomen and sides, so I can see all my abs and obliques......Need to get rid of ALL waist and abdominal fat. Can you give me routine exercises that focus on this area when I'm at home? [15:15]  I have low-back pain. What types of exercises are best to do at night and off times to strengthen my lower back and how often should I do them? [26:00]  With the nutritional plan, Are we supposed to follow the book and lists per instructed or can we modify long as portions are correct? What can we do if there are food allergies to recipes and menus in the program? Besides the sessions, sleep and nutrition, is there anything else we can do help maintain our goals throughout the program? Can we continue to use everything given even after the 6 weeks for Transform U including workouts and nutrition plan? [33:15]  My question is about muscle building as we age. What can I do diet wise to help with increasing muscle mass if possible? I would also like to build my muscles in my arms, legs and of course my rear specifically on the bottom where it tends to disappear with aging. Is there anything else I should be doing other than the class? I try to attend five days a week. I have seen changes and I am stronger, and my body has slimmed. I’m not trying to lose weight but fighting against muscle loss which will help with my skin tone and of course osteoporosis etc. [38:30]  I’ve increased water intake, getting good sleep, following meal plan  Question 1: Am confused about the meal plan serving sizes. Also, I have been feeling super tired, sore, lethargic despite keeping up with water, sleep, meals. So am I not eating enough? Question 2: Weighed in yesterday and I don't think I even lost a pound in the last month. So how do I know if I am not making any progress or if there is a positive shift in lean muscle mass and body fat reduction? [51:30]  I follow the paleo diet and 80/20 works well for me. Stuck on the fiber part. My dr suggested I need more fiber in my diet due to diverticulitis. Should I take Metamucil? [53:54]  I have always been a curvy woman and finding a good secure sports bra has presented a problem for me. Not having one has stopped me from being able to participate in dynamic movements such as jumping jacks etc. Do you have any suggestions as to brand or type that would be good for me? Enell Women's High Impact Sports Bra on amazon ==>> https://amzn.to/2XUIPWu    [55:52]  Fit Body is the right choice for males and females at any age. I am the proof. I started with Fit Body on January 1, 2019. Kim weighed me in on July 1, 2019 and measured my body fat. At the end of six months I lost 25 lbs and dropped 5.6% body fat to be in the top part of the proper percentile for my weight. My goal for the next six-month anniversary is to repeat the results of my first six months. This will coincide with my 80th birthday on Dec, 30th. You are all invited to observe my weigh in, and I am serving pizza. Although I feel stronger, I am still having trouble with balance and getting off my feet. What exercises can I do at home to supplement the work outs and strengthen my arms? THANKS! 