In today's episode, Darien & Hayden are joined by Lia Foster, an owner of a Personal Training gym called Blood Sweat Train in Newmarket, Ontario. Lia is a Certified Personal Trainer with a Bachelor of Science in Dietetics (Nutritional Science) as well as a minor in Exercise Science. We discuss how to properly achieve sustainable weight-loss or weight-gain and how one should utilize individualized variables to assess themselves on their journey to managing their own proper dietary habits. There are a million of different routes to get to Rome and Lia begins the episode by discussing her recommendations as to how an individual should pave that road map (3:30). How do you begin to reverse diet and increase calories when you are still trying to lose weight and already eating an exceptionally low amount of calories (19:10)? Do you believe it's important to recognize that food has a purpose and that the majority of your meals should be planned with intent (29:05)? With Apple Watches and Fitbits becoming more prominent in the general population and being able to track your caloric output to an easier degree, do you think that tracking calories in vs calories out each day has merit as opposed to simply eating the same amount of calories each day (36:55)? Where would you start with someone that uses food as a coping mechanism for their mental health and tends to binge eat which leads them to a caloric surplus (54:50)? How do you coach someone to get over the mindset that their end-goal is so far away that it doesn't even seem worth it to them to try and achieve it (67:00)? How does someone become informed about what they should do when there is so much different information out there on social media (77:00)? What is your 15 second elevator pitch if someone were to come to you and ask for general advice on where to start when looking at optimizing their diet (83:20)? You can visit Blood Sweat Train at www.bloodsweattrain.ca and on Instagram @bloodsweattrain. You can also find Lia @liafoster_, myself @darienmatt, and Hayden @hayden.eade.