How Long Will It Take to See Results? (Ep. 4)
Empwr Radio with Bianca Scalise
Release Date: 09/14/2022
3 Ways to Hit Your Nutrition Goals (E18)
Empwr Radio with Bianca Scalise
E18: 3 Ways to hit your nutrition goals Links: My favorite Meal Prep: My favorite protein powder: Fave flavors: Vanilla Ice Cream, Chocolate Mint, Orange Dreamsicle, Caramel Latte Apply for coaching Join our free community:
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7 Ways to Workout When You Don't Want To (E17)
Empwr Radio with Bianca Scalise
7 Ways to get your workout in when you don't want to Links: Apply for coaching Join our free community: My favorite Meal Prep: My favorite protein powder: Fave flavors: Vanilla Ice Cream, Chocolate Mint, Orange Dreamsicle, Caramel Latte
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How to Grow Your Glutes (E16)
Empwr Radio with Bianca Scalise
How to Grow Your Glutes Link to free 4 week Glute Growth Program : Time stamps 3:00 What are the Glutes 5:30 What type of exercise do we need to do to grow the glutes? 7:00 What do the glute DO? 10:00 What specific exercises should we do to grow the glutes? 17:00 How many reps should you do? 19:00 How many sets should you do? 23:00 How do you need to eat to grow your glutes?
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How much protein should I eat? How do I get it? (E15)
Empwr Radio with Bianca Scalise
Protein: How much should I eat? How do I get it? My Favorite Protein Powder supplement: Free Protein e-Book Link: Free Facebook Group: Link to Sign Up for Coaching: Time Stamps 1:20 Why should you prioritize protein? 14:50 How much protein should you get? 23:37-24:24 Most people could benefit form a protein supplement
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Strength Training Foundations Part 2 (E14)
Empwr Radio with Bianca Scalise
Strength Training Foundations Part 2 Freebee - Strength Training Foundations Ebook LINK - Free Facebook Group: Link to Sign Up for Coaching: Time Stamps: 0:58 What weight should you select? 7:00 Tip for bringing in more mind muscle connection 15:20 How hard should you push yourself? 23:20-23:48 You are usually capable of more than you think you can
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Strength Training Foundations Part 1 (E13)
Empwr Radio with Bianca Scalise
Strength Training Foundations Part 1 Freebee - Strength Training Foundations e-book LINK - Free Facebook Group: Link to Sign Up for Coaching: Time Stamps: 1:40- 2:23 You should strength train 2:24 - 11:00 Why should you strength train? 11:00 - 12:19 Start looking at your body for what it can do 16:00 - 19:30 How often should you lift 19:30 - 29:10 The two types of exercises Compound and accessories 29:10 -30:00 How many reps and sets should you be doing? 30:00 How long should you rest?
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How to Navigate Your Fitness Journey During the Holidays (E12)
Empwr Radio with Bianca Scalise
How to navigate your fitness journey during the holidays Free Facebook Group: Link to Sign Up for Coaching: Happy Holidays! Time Stamps: 2:00 WHY must you embody health, strength, love this holiday? 3:30 2 Journal Prompts for a clear, enjoyable holiday 10:48 What is your schedule going to look like this holiday? Let’s Plan 12:45 Easy Tips for feeling good in your body during the holidays 16:30 Games you can suggest
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How to Direct Your Focus on Fitness (E11)
Empwr Radio with Bianca Scalise
How to Direct Your Focus on Fitness Links: Apply for coaching: Join our free community: Time Stamps: 0:51 - 1:49 You must have a plan 2:27 - 3:01 There is no such thing as an end result 3:01- 4:01 the most common mistake people make in focus 4:02 - 4:47 Rather than focusing on when your results or coming focus on this 4:51- 6:09 Focusing on “How far away i am” from a goal can crate a disempopwered mindset 6:10 - 7:14 Chunk down your goals, Make it easy and practical to hit your daily targets 8:01 - 8:13 Focus on today 8:13 - 9:10 Disempowering...
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5 Things to Do When You Are Not Motivated (E10)
Empwr Radio with Bianca Scalise
Links Mentioned: Apply for coaching special (November Only) Free Resources in our FB Community Time Stamps: 0:18 - 0:46 If you go through periods of not feeling motivated there is nothing wrong with you ❤️ 11:17 - 12:22 Avoid the trap of self judgment 12:25 - 13:36 Exercise clarity & Acceptance 13:47 - 14:38 The words I AM are incredibly powerful 14:21 - 15:40 Practice being the observer 19:49 - 20:54 Do something different with your body and the mind will follow 23:53 - 25:23 “Why” is not always the most helpful question 27:30 - 28:29 When we show up for ourselves we...
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All or Nothing Mindset E9
Empwr Radio with Bianca Scalise
All or Nothing Mindset Links: Apply for coaching (On special for month of November) Join our free community: Time Stamps: 6:52 - 8:06 What is the all or nothing mindset 8:14 - 8:44 Focus on what you can do instead of what you can’t do 8:44 - 9:38 What defines progress 11:24 - 12:16 Baby steps forward
info_outlineOne of the most frequent questions I get from talking to women about their fitness goals is, "How long will it take to see the results I want?" There are a lot of factors to consider so today's episode is all about understanding where you are now, where you want to be, and understanding the difference between weight loss and fat loss.
Time Stamps:
(0:14) How Long Will It Take To See Results?
(0:35) Assume You Already Have a Plan
(1:45) Fat Loss vs Weight Loss
(3:46) Specific Phase of Nutrition
(6:25) Body Recomposition Example
(7:30) Fat Loss Nutrition Phase
(8:55) Important Point on Fat Loss Phase
(10:54) The Concept of Metabolic Adaptation
(12:38) Planning an Exit Strategy
(13:07) Reverse Dieting
(14:48) Bulking or Caloric Surplus Phase
(18:16) My Experience with These Cycles
(20:02) Please Reach Out with Any Questions
(20:18) Please Share with a Friend!
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