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  • Reprogramming your mindset w/ Therapeutic Counsellor Sarah Lambert (Ep. 36)

    Reprogramming your mindset w/ Therapeutic Counsellor Sarah Lambert (Ep. 36)
    2023/11/01

    In today's episode, Sarah and Jen dive into the intricate relationship between fear, change, and self-improvement. They unpack the challenges of stepping into the unknown and how to navigate those initial apprehensions. Drawing parallels between physical training and emotional growth, they reveal how reprogramming your mindset can lead to transformative shifts. Join them as they share personal experiences, shedding light on the power of incremental progress and the importance of self-compassion on this journey. Towards the end, they offer a sneak peek into an upcoming event designed to empower women in their pursuit of holistic wellness. Stay tuned for more details!

     

    Timestamps:

    [00:44] Introducing Sarah Lambert, Registered Therapeutic Counselor

     

    [02:50] Identifying Patterns and Cycles

     

    [06:49] The Perfectionist Persona

     

    [9:11] Setting Boundaries

     

    [21:52] Fear Aversion and Anxiety

     

    [25:33] Overcoming Gym Intimidation & Building a Supportive Gym Community

     

    [28:54] Shifting Perspective and Embracing Change

     

    [42:45] In-Person Event and New Online Community

     

    [47:57] The Important of a Supportive Community to Support Mental Health and Wellness

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    Follow Me on Instagram: @jenrudyfitness
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    51 分
  • My Beef With 75 Hard (Ep. 35)

    My Beef With 75 Hard (Ep. 35)
    2023/04/26

    In this week's episode, Jen shares her beef with the 75 Hard program. If you've never heard of 75 Hard, Jen goes into detail about what the program is, and why she thinks it's not a good way to approach your health and fitness goals. Usually, harder does not equal better and a pass / fail mindset will sink your fitness and nutrition goals. Jen talks about how being adaptable and finding the messy middle ground of real life will always be a more sustainable way to stay consistent in the long term. Towards the end of the episode, Jen shares some details about an exciting upcoming giveaway that you won't want to miss! So, tune in!

    (01:19) 75 Hard: The Tactical Guide to Winning the War with Yourself - What is it?   (03:48) Harder does not equal better   (06:55) When it comes to food, a pass/fail mentality is not sustainable   (09:15) Any deviation from this ideal plan is a failure, there is no adaptability   (11:33) Find the messy middle and move away from the all or nothing mentality   (12:58) Willpower is a muscle, it gets tired   (15:50) We have to be more flexible with our health and fitness, if we want to stay consistent in the long term   (19:55) Coaching giveaway - stay tuned!   -----------     Apply for 1-1 Coaching!     -----------     Learn More about Beyond Body Coaching!     -----------     Follow Me on Instagram: @jenrudyfitness

     
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    21 分
  • Meals Plans vs. Flexible Dieting w/ Guest Nico Abaya (Ep 34)

    Meals Plans vs. Flexible Dieting w/ Guest Nico Abaya (Ep 34)
    2023/04/19
    Join us for another enlightening episode of the podcast, where Jen interviews Nico Abaya, an online fitness coach with over 11 years of experience. In this episode, Nico shares his thoughts on meal plans versus flexible dieting. He shares the story of his McShred, and talks about the importance of tracking macros instead of getting stuck in a good or bad mindset with food. Jen and Nico discuss long term maintenance strategies, and how to overcome emotional eating struggles. Nico emphasizes how important it is to learn how to feed yourself. Tune in for this conversation on fitness and nutrition with two seasoned professionals!   (00:00) Introducing Nico Abaya, 11 year veteran of online fitness coaching   (02:53) Meal plans vs. flexible dieting   (09:12) Tracking macros, challenging the good or bad mindset with food   (14:49) How to stay consistent, long term maintenance   (20:24) Tools to overcome emotional eating   (34:19) How important it is to learn how to feed yourself   (48:46) Focusing on levelling up your health, using your time efficiently   -----------     Apply for 1-1 Coaching!     -----------     Learn More about Beyond Body Coaching!     -----------     Follow Me on Instagram: @jenrudyfitness
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    55 分
  • 7 Things I've Changed My Mind On In My Personal Fitness Journey (Ep 33)

    7 Things I've Changed My Mind On In My Personal Fitness Journey (Ep 33)
    2023/04/12
    In this episode Jen shares her personal fitness journey and the seven things she's changed her mind on. From focusing on cardio to decreasing stress and involving loved ones, Jen discusses how her fitness goals have evolved over time. She also talks about the importance of strength training, meal timing, setting boundaries confidently, and healthy friendships. If you're looking for inspiration to improve your fitness journey, tune in to this episode!   Time Stamps: (02:58) Cardio for calorie burn vs. cardio to add value to life   (09:18) Meal timing for body composition goals, hunger management, and improving binge eating   (11:35) Bootcamps, junk volume, inflammation, and the importance of strength training   (19:08) Cutting out high glycemic index foods and keeping frozen pizza at home   (22:54) Building muscle for achieving muscular shape and development   (29.48) Being honest with myself about the role I play in my own success or failure   (36:57) Supplementation based on food preferences and trends   -----------  
    Apply for 1-1 Coaching!  
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    Learn More about Beyond Body Coaching!  
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    Follow Me on Instagram: @jenrudyfitness
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    42 分
  • Stress Management & Being a Baddi

    Stress Management & Being a Baddi
    2023/04/05
    In this episode, Jen dives into the topic of stress management and how to navigate it like a baddie. Jen explains how the nervous system works and the differences between the parasympathetic and sympathetic nervous system. She also highlights common responses to stress, and the importance of front loading your stress management.   Jen then shares the four steps to navigating stress like a baddie, including techniques for acute and chronic stressors.   So sit back, relax, and let's dive into this topic together!   Timestamps: (3:39) The Nervous System: Sympathetic (Fight or Flight) vs. Parasympathetic (Rest & Digest) (8:58) You have 2 choices to manage stress: try to avoid it, or learn to navigate it (13:27) Front Loading Stress Management (17:20) 4 Steps to Navigating Stress Like a Baddie   -----------     Apply for 1-1 Coaching!     -----------     Learn More about Beyond Body Coaching!     -----------     Follow Me on Instagram: @jenrudyfitness
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    26 分
  • Does the Scale Weight Throw You Off? Your Secret to Letting Go of This Attachment (Ep 31)

    Does the Scale Weight Throw You Off? Your Secret to Letting Go of This Attachment (Ep 31)
    2023/03/29
    In this week's podcast episode Jen discusses the common obsession with scale weight goals. It's too easy to get caught up in the numbers and forget that there are other measures that are equally important, depending on what your goals are.   Throughout this episode, Jen explores the various factors that contribute to improvements in both body composition and scale weight. She'll dive into the impact of a low carb diet on water loss and rate of weight loss, as well as the potential risks of losing weight too quickly.   It's important to remember that your scale weight can fluctuate due to hormones, stress, and dehydration, so taking a long-term approach and looking at all available data is crucial. Jen will also talk about challenging internal biases and learning your own body - something that can be hard to do when we're so focused on hitting a specific number on the scale   So sit back, relax, and let's dive into this topic together!   (00:27) It's not that you can't set scale weight goals (01:57) Body composition vs. scale weight (04:49) What contributes to improvements in both body composition and scale weight? (08:26) Water loss, rate of weight loss on a low carb diet (12:45) Losing weight fast could mean you're losing muscle mass (16:41) The scale fluctuates due to hormones, stress, dehydration (18:22) if you're healthy, you probably won't see linear change (22:46) Long term vision, don't get stuck thinking only in short terms (25:13) Look at ALL the data, don't cherry pick (27:03) Challenger your internal bias (30:27) Learn your own body   -----------     Apply for 1-1 Coaching!     -----------     Learn More about Beyond Body Coaching!     -----------     Follow Me on Instagram: @jenrudyfitness
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    32 分
  • Meal Prep & Planning Tips (Ep 30)

    Meal Prep & Planning Tips (Ep 30)
    2023/03/22
    In this episode, Jen shares why meal prep is important and strategies to end the "what do I eat" dilemma.   Jen introduces an easy strategy to reverse engineer your meals, based on your nutritional needs, and her easy meal prep process 'the 3x3 method' to streamline your meal prep. She walks through exactly how to get enough structure, while keeping in a lot of flexibility with meals so you don't get bored.   Finally, Jen shares some free resources that you can use to make meal prep and planning even easier. Whether you're new to meal prep or an experienced pro, be sure to tune in to this episode for some helpful tips and tricks that will make meal prep a breeze!   (01:16) Why it's important to plan meals, strategies to overcome decision fatigue (04:29) Reverse engineer a staple meal plan, based on your calorie & protein needs (09:20) An easy meal prep process called the three by three by three. (14:33) Introducing variety to avoid getting bored (16:39) Structure & consistency, with just the right amount of flexibility (18:53) Free resources   -----------     Apply for 1-1 Coaching!     -----------     Learn More about Beyond Body Coaching!     -----------     Follow Me on Instagram: @jenrudyfitness
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    19 分
  • Jen & Mira, Reunion Episode (Ep 29)

    Jen & Mira, Reunion Episode (Ep 29)
    2023/03/15

    Reunited at last! Jen and Mira catch up on everything that's happened since Mira left Beyond Body Coaching. Mira shares her experience with taking space for herself while soul-searching through the desert, and life in Mexico City. Jen and Mira both share their big goals for the future and all sorts of stories This episode is full of contagious laughter, and random stories about Sky Daddies, dating, friendships and life.

     

    (01:07) What's Mira been up to since she left Beyond Body Coaching?   (06:57) Mira's biggest insights after taking time for herself   (17:00) What's next for Mira?   (26:52) Dating woes   (36:16) Sky Daddy origin story   (40:22) Burnout & hobbies   (44:15) Jen's goals   (53:19) Momentum & consistency in fitness and life   -----------     Apply for 1-1 Coaching!      -----------     Learn More about Beyond Body Coaching!     -----------     Follow Me on Instagram: @jenrudyfitness
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    57 分