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Macros, Mindset, & MusclesEpisode 63- Your Age is NOT an ExcuseIn this episode, we tackle the common misconception that age is a barrier to fitness. Spoiler: it’s not! Age should empower you to take control of your health, helping you live a longer, stronger, and more fulfilling life. Whether you’re 35 or 65, your fitness journey can start at any age, and it’s never too late to make progress. Tune in as we break down how age is actually a reason why you should push in your fitness journey, and why you should never use it as an excuse to hold yo...2024-10-1538 minMacros, Mindset, & MusclesEpisode 62- Fitness Industry FailsIn this episode, we’re getting real about the things we absolutely despise in the fitness industry. From toxic diet culture to scammy products and misleading influencers, we’re calling out the nonsense that keeps people frustrated and confused. Tune in as we share what’s wrong with the industry and how to navigate it without falling for the hype.--------------------------------------------------------------------------------------------------------------Use the Supplements We Use, Enter code "PHOENIX" at checkout to save 20% off your first order and earn double reward points:https://legionathletics.rfrl.co/4rp46For free training...2024-10-0843 minMacros, Mindset, & MusclesEpisode 61- Navigating Your Journey's SeasonsIn this episode, we explore how your fitness journey mirrors the changing seasons of life. From high-energy, goal-crushing periods to times when life feels overwhelming, we discuss how to adapt and make progress no matter the challenges. We’ll also dive into the concept of “fitness seasons” based on your goals—whether you're in a fat loss, bulking, or maintenance phase—and why it’s essential to embrace each season’s purpose. Tune in to learn how to stay consistent and move forward, no matter what season you’re in.--------------------------------------------------------------------------------------------------------------Use the Supplements We...2024-10-0138 minMacros, Mindset, & MusclesEpisode 60- Safety for Female RunnersIn this episode, we dive into the unique safety challenges that female runners face and explore the essential precautions to stay safe while running. We'll discuss how to be prepared, stay aware, and protect yourself on every run. Whether you're a seasoned runner or just starting out, these tips and tools will empower you to reclaim your runs with confidence.Don't forget to check out the accompanying blog post for this episode at https://www.transformwithphoenix.com/blog. It will have links to some of our recommendations.--------------------------------------------------------------------------------------------------------------Use the Sup...2024-09-1741 minMacros, Mindset, & MusclesEpisode 59- Raising Healthy KidsIn this episode, we dive into the powerful role you play in shaping your children's health and fitness habits. We explore how normalizing exercise in your household can transform not only your life but also your children's future. Instead of using your kids as an excuse for why you can’t prioritize your health, we'll discuss practical ways to involve them in your fitness journey, setting a foundation for a healthier, more active family life. Tune in to learn how to be the role model your kids need, inspiring them to embrace a lifel...2024-09-1044 minMacros, Mindset, & MusclesEpisode 58- When You S**t the Bed--------------------------------------------------------------------------------------------------------------Use the Supplements We Use, Enter code "PHOENIX" at checkout to save 20% off your first order and earn double reward points:https://legionathletics.rfrl.co/4rp46For free training videos on various topics and a community of like minded women, Join the Macros, Mindset, and Muscles for Women Facebook Group run by Coach Brittany:https://www.facebook.com/groups/386797072218855Catch us on Youtube! http://www.youtube.com/@phoenixtransformations4460Struggle with what to do for meal prep? Get our free meal prep guide.Get our meal prep guide...2024-09-0326 minMacros, Mindset, & MusclesEpisode 57- What are Macros?--------------------------------------------------------------------------------------------------------------Use the Supplements We Use, Enter code "PHOENIX" at checkout to save 20% off your first order and earn double reward points:https://legionathletics.rfrl.co/4rp46For free training videos on various topics and a community of like minded women, Join the Macros, Mindset, and Muscles for Women Facebook Group run by Coach Brittany:https://www.facebook.com/groups/386797072218855Catch us on Youtube! http://www.youtube.com/@phoenixtransformations4460Struggle with what to do for meal prep? Get our free meal prep guide.Get our meal prep guide...2024-08-2734 minMacros, Mindset, & MusclesEpisode 56- You've Hired a Coach....Now What?!--------------------------------------------------------------------------------------------------------------Use the Supplements We Use, Enter code "PHOENIX" at checkout to save 20% off your first order and earn double reward points:https://legionathletics.rfrl.co/4rp46For free training videos on various topics and a community of like minded women, Join the Macros, Mindset, and Muscles for Women Facebook Group run by Coach Brittany:https://www.facebook.com/groups/386797072218855Catch us on Youtube! http://www.youtube.com/@phoenixtransformations4460Struggle with what to do for meal prep? Get our free meal prep guide.Get our meal prep guide...2024-08-2039 minMacros, Mindset, & MusclesEpisode 55- Tracking Macros with MyFitnessPalGet our best tips for tracking your macros using MyFitnessPal!--------------------------------------------------------------------------------------------------------------Use the Supplements We Use, Enter code "PHOENIX" at checkout to save 20% off your first order and earn double reward points:https://legionathletics.rfrl.co/4rp46For free training videos on various topics and a community of like minded women, Join the Macros, Mindset, and Muscles for Women Facebook Group run by Coach Brittany:https://www.facebook.com/groups/386797072218855Catch us on Youtube! http://www.youtube.com/@phoenixtransformations4460Struggle with what to do for meal prep...2024-08-1333 minMacros, Mindset, & MusclesEpisode 54- 7 Reasons Why You Are Not Seeing ResultsWe have some things we are working through, so we have had some "BY" weeks to help reduce our work load.We are sharing some of our favorite(and most helpful) episodes while we play catch up in life.So sit back, relax, and listen to 7 reasons why you are not seeing progress.--------------------------------------------------------------------------------------------------------------Use the Supplements We Use, Enter code "PHOENIX" at checkout to save 20% off your first order and earn double reward points:https://legionathletics.rfrl.co/4rp46For free training videos on various topics and a...2024-08-0639 minMacros, Mindset, & MusclesEpisode 53- The 4 W's of Food MeasuringThis week we are bringing back an oldie but a goodie!What does it mean to measure your food?Who should/should not measure their food? Why should you measure food? And When should you measure food?Join us in this episode to go over the 4 w's of food measuring.--------------------------------------------------------------------------------------------------------------Use the Supplements We Use, Enter code "PHOENIX" at checkout to save 20% off your first order and earn double reward points:https://legionathletics.rfrl.co/4rp46For free training videos on various topics and a co...2024-07-3023 minMacros, Mindset, & MusclesEpisode 52- Don't be a Prisoner in Your Own body Ft. Jennifer J.For our second guest ever we bring you Jennifer J.Jennifer is a Phoenix Transformations client.She brings a unique experience to the episode. From her experience with Eating Disorders to how she has shifted her mindset working with us.--------------------------------------------------------------------------------------------------------------Use the Supplements We Use, Enter code "PHOENIX" at checkout to save 20% off your first order and earn double reward points:https://legionathletics.rfrl.co/4rp46For free training videos on various topics and a community of like minded women, Join the Macros, Mindset, and Muscles for Women F...2024-07-2346 min
Wits & Weights | Fat Loss, Nutrition, & Strength Training for LiftersThe Extreme Cost of a Lean, Ripped Body and Visible Abs with Brittany & James Gatewood | Ep 193What does it ACTUALLY take to achieve a lean, ripped, shredded physique?Join Philip (@witsandweights) as he welcomes Brittany and James Gatewood, the powerhouse couple behind the "Macros, Mindset, and Muscles" podcast, for an in-depth conversation about the physical and mental demands of achieving extreme leanness.In this episode, Philip and his guests explore the rigorous journey of bodybuilding and fitness competitions. From the meticulous planning and unwavering discipline to the significant lifestyle adjustments, they lay out the real costs of getting stage-ready. Brittany and James share their personal experiences, including the sacrifices, challenges, and...2024-07-1950 minMacros, Mindset, & MusclesEpisode 51- Fat Privilege Part IISome feathers got ruffled last week, which we figured would happen because of course people don't listen to the whole episode.So we are back to go further into discussion about last week's episode, number 50, fat privilege.It gets heated quick and some expletives drop fast. So be ready for that!--------------------------------------------------------------------------------------------------------------Use the Supplements We Use, Enter code "PHOENIX" at checkout to save 20% off your first order and earn double reward points:https://legionathletics.rfrl.co/4rp46For free training videos on various topics and a community of l...2024-07-1634 minMacros, Mindset, & MusclesEpisode 50- Fat PrivilegeWe traveled to Jamaica last week. It was eye opening and it makes you realize just how privileged we are in the U.S.We are spoiled with convenience and the CHOICE to be lazy impacts a large percentage of the U.S. population, causing a number of diseases caused by lifestyle choices. It made us realize, being fat is a privilege. A privilege because you have so many choices for food that you can eat an excess amount of calories. You can choose to be lazy during the day. Other countries don't have...2024-07-0937 minMacros, Mindset, & MusclesEpisode 49 - Unspoken Rules of the GymWe are on vacation this week. So we wanted to bring you an oldie, but a goodie!Taking it way back to episode 3!The gym is a shared space, be courteous to others. The gym isn't your house. Other gym goers are not your mama.Tune in to hear our thoughts on the unspoken rules of the gym.--------------------------------------------------------------------------------------------------------------Use the Supplements We Use, Enter code "PHOENIX" at checkout to save 20% off your first order and earn double reward points:https://legionathletics.rfrl.co/4rp46For...2024-07-0214 minMacros, Mindset, & MusclesEpisode 48- How to Lose Belly FatEvery where you look on social media, you have someone trying to tell you how to target belly fat. From Bullsh*t exercises to supplements. But how do you actually lose belly fat?In this episode, we tell you how to REALLY lose belly fat.--------------------------------------------------------------------------------------------------------------Use the Supplements We Use, Enter code "PHOENIX" at checkout to save 20% off your first order and earn double reward points:https://legionathletics.rfrl.co/4rp46For free training videos on various topics and a community of like minded women, Join the Macros, Mindset, and M...2024-06-2535 min
Macros, Mindset, & MusclesEpisode 47- Working Out When Time Is Limited with Philip PapeWe are creeping up on 50 episodes published! For the first time ever, we are excited to bring you a guest appearance.....Philip Pape.Philip is the host of Wits & Weights, a nutrition podcast in the top 1.5% nutrition podcast. He is a certified nutrition coach known as the “Physique Engineer.” Through his own transformation, Philip discovered the power of strength training and evidence-based nutrition to maximize your health, performance, and physique. He is passionate about helping ambitious individuals in their 30s, 40s, and beyond build muscle and lose fat, break throu...2024-06-1851 minMacros, Mindset, & MusclesEpisode 46- Eating "Healthy" is Keeping You FatBefore you freak out...listen to the episode.Most people assume if you eat healthy you will lose weight, and that is not always the case. In this episode, we will explain why and what you can do to actually see success in your fat loss goals.--------------------------------------------------------------------------------------------------------------Use the Supplements We Use, Enter code "PHOENIX" at checkout to save 20% off your first order and earn double reward points:https://legionathletics.rfrl.co/4rp46For free training videos on various topics and a community of like minded women, Join the Macros, Mi...2024-06-1140 minMacros, Mindset, & MusclesEpisode 45- Women Over 35...Stop Making These Mistakes When Fat Loss is the GoalJoin us in this episode as we discuss some of the biggest mistakes we see women over 35 making.--------------------------------------------------------------------------------------------------------------Use the Supplements We Use, Enter code "PHOENIX" at checkout to save 20% off your first order and earn double reward points:https://legionathletics.rfrl.co/4rp46For free training videos on various topics and a community of like minded women, Join the Macros, Mindset, and Muscles for Women Facebook Group run by Coach Brittany:https://www.facebook.com/groups/386797072218855Catch us on Youtube! http://www.youtube.com/@phoenixtransformations44602024-06-0437 minMacros, Mindset, & MusclesEpisode 44- What Do You Really Need to Start Working Out?One major roadblock we hear of when people are contemplating working out...is them thinking they need a gym membership or a bunch of expensive equipment!We are here to tell you that is not true at all! In fact, you may not need anything that you think. Join us in this episode while we discuss what you actually need to get going.--------------------------------------------------------------------------------------------------------------Use the Supplements We Use, Enter code "PHOENIX" at checkout to save 20% off your first order and earn double reward points:https://legionathletics.rfrl.co...2024-05-2832 minMacros, Mindset, & Muscles#43- Social Media: The Good, The Bad, and The UglySocial media is a large part of life in today's day and age.Many people take to social media to share their journey and journal their progress along the way.There are some positives to social media...but a long with the positives come a lot of negatives.In this episode we address the positives and negatives of social media that you may overlook.--------------------------------------------------------------------------------------------------------------Use the Supplements We Use, Enter code "PHOENIX" at checkout to save 20% off your first order and earn double reward points:https://legionathletics.rfrl...2024-05-2150 minMacros, Mindset, & Muscles#42- Coach Jessie's Show Recap. Plus, New Programs, New Coach, New Goals, New Content, Who Dis?Life kinda took over the last couple weeks and we missed a couple weeks.Join us to talk about the last couple weeks, Jessie's show, what's coming for her, us, and the business. --------------------------------------------------------------------------------------------------------------Use the Supplements We Use, Enter code "PHOENIX" at checkout to save 20% off your first order and earn double reward points:https://legionathletics.rfrl.co/4rp46For free training videos on various topics and a community of like minded women, Join the Macros, Mindset, and Muscles for Women Facebook Group run by Coach Brittany:https://www.f...2024-05-1450 minMacros, Mindset, & Muscles#41- The Fastest Way to Lose WeightDo you find yourself hopping from one program to another because they promise FAST weight loss?Leave all that behind and come find out what really is the fastest way to lose weight.--------------------------------------------------------------------------------------------------------------Use the Supplements We Use, Enter code "PHOENIX" at checkout to save 20% off your first order and earn double reward points:https://legionathletics.rfrl.co/4rp46For free training videos on various topics and a community of like minded women, Join the Macros, Mindset, and Muscles for Women Facebook Group run by Coach Brittany:https://www...2024-04-2335 minMacros, Mindset, & Muscles#40- Why do I feel Hungry when I Try to Lose Weight?Have you ever entered a fat loss phase and struggled with hunger?Increased hunger is a side effect of fat loss. In this episode, we will discuss how you can increase fullness and some healthy eating habits to incorporate during a fat loss phase to help with hunger.--------------------------------------------------------------------------------------------------------------Use the Supplements We Use, Enter code "PHOENIX" at checkout to save 20% off your first order and earn double reward points:https://legionathletics.rfrl.co/4rp46For free training videos on various topics and a community of like minded women, Join the M...2024-04-1738 minMacros, Mindset, & Muscles#39- You Have Commitment IssuesWe see this time and time again. People hop from what they are currently doing to the next shiny thing, before the current program even has a chance to work. Every other week they are on a new diet plan or a new workout plan. This is not how to get results that last.Tune in to hear why your commitment issues are holding you back.--------------------------------------------------------------------------------------------------------------Use the Supplements We Use, Enter code "PHOENIX" at checkout to save 20% off your first order and earn double reward points:https://leg...2024-04-0929 minMacros, Mindset, & Muscles#38- Are You on the Verge of Giving up on Your Fitness Journey?There are some tall tell signs someone is on the verge of quitting their fitness journey. But it's not too late to keep going.Tune in to this episode to hear us discuss some of the signs we see in clients and things you can do to reel it back in.--------------------------------------------------------------------------------------------------------------Use the Supplements We Use, Enter code "PHOENIX" at checkout to save 20% off your first order and earn double reward points:https://legionathletics.rfrl.co/4rp46For free training videos on various topics and a community of like minded w...2024-04-0241 minMacros, Mindset, & Muscles#37- How Much Protein Do I need and What Can I Eat to Hit my Protein?When it comes to macros, we get asked about protein the most.In this episode, we share how much protein *most people should aim to eat and some example ideas of protein sources and even meals you can grab and eat on the go.--------------------------------------------------------------------------------------------------------------Use the Supplements We Use, Enter code "PHOENIX" at checkout to save 20% off your first order and earn double reward points:https://legionathletics.rfrl.co/4rp46For free training videos on various topics and a community of like minded women, Join the Macros, Mindset...2024-03-2339 minMacros, Mindset, & Muscles#36- Newbie Gains, Hard Gainers, and Muscle GrowthMuscle growth is misunderstood. It is not uncommon to hear people say, "I gained X lbs of muscles this month." When in reality, the scale went up that amount. An increase in the scale doesn't mean you gained that increase in just muscle. In this episode, we discuss the challenges "hard gainers" will face and what the process of growing muscle actually entails.--------------------------------------------------------------------------------------------------------------Use the Supplements We Use, Enter code "PHOENIX" at checkout to save 20% off your first order and earn double reward points:https://legionathletics.rfrl.co/4rp46...2024-03-1746 minMacros, Mindset, & Muscles#35- Fat Loss/Muscle Growth Expectations VS. RealityHow many times have you started a new diet or workout program with the EXPECTATION you will lose weight really fast? Let's be honest, most people have unrealistic expectations and it sets you up for failure. In this episode, we will discuss some of the most common expectations with the reality counterpart.--------------------------------------------------------------------------------------------------------------Use the Supplements We Use, Enter code "PHOENIX" at checkout to save 20% off your first order and earn double reward points:https://legionathletics.rfrl.co/4rp46For free training videos on various topics and a community of...2024-03-1248 minMacros, Mindset, & Muscles#34- Foundations for Fat Loss SuccessBefore you hop into an exercise program or try to implement extreme measures to attain your goals, there are some basics you need to master first. These are not negotiable if you want results that last.In this episode, we discuss the four foundational habits you need to master to lose fat successfully.--------------------------------------------------------------------------------------------------------------Use the Supplements We Use, Enter code "PHOENIX" at checkout to save 20% off your first order and earn double reward points:https://legionathletics.rfrl.co/4rp46For free training videos on various topics and a community of l...2024-03-0542 minMacros, Mindset, & Muscles#33- Is Taking Time for Yourself Selfish? OR is it Really Selfless?How many times have you, as a caregiver or provider, felt like you can't take time for yourself because it would take you way from your responsibilities, your kids, your home, your partner, etc? You're not alone in your thoughts or feelings. As coaches, we see the guilt come up often as an obstacle when it comes to carving out time to take care of your physical needs.We have been where you are, come join us in this conversation about how to tackle these thoughts and eb the best version of you, no...2024-02-2740 minMacros, Mindset, & Muscles#32- Stop Making These Mistakes When Tracking MacrosThere is a lot of room for error when you are tracking macros, especially when you are just starting to learn the process. Tracking macros can be a great tool to get you started on your fat loss journey, especially with helping you visually see what an actual serving size looks like.Come listen to the 5 Most common mistakes we see people make when they are tracking macros so can avoid making the same mistakes.--------------------------------------------------------------------------------------------------------------Use the Supplements We Use, Enter code "PHOENIX" at checkout to save 20% off your first order and earn d...2024-02-2033 minMacros, Mindset, & Muscles#31- Lifting Weights Makes you Bulky.....or Does it?Even today with all the research we have on the benefits of weight lifting, there are still some women afraid to pick up weights and lift in fear of getting bulky. Join us in this episode to hear some of the top reasons why you should lift weights and what weight lifting actually does.--------------------------------------------------------------------------------------------------------------Use the Supplements We Use, Enter code "PHOENIX" at checkout to save 20% off your first order and earn double reward points:https://legionathletics.rfrl.co/4rp46For free training videos on various topics and a community of like m...2024-02-1327 minMacros, Mindset, & Muscles#30- How to Get the Most Out of Your Coaching InvestmentHiring a coach to help you on your journey is an investment in YOU. Many people hire a coach and still never get the results they are seeking. In this episode, we discuss how you can get the most out of your coaching investment. --------------------------------------------------------------------------------------------------------------Use the Supplements We Use, Enter code "PHOENIX" at checkout to save 20% off your first order and earn double reward points:https://legionathletics.rfrl.co/4rp46For free training videos on various topics and a community of like minded women, Join the Macros, Mindset, and Muscles for Women Fac...2024-02-0430 minMacros, Mindset, & Muscles#29- Vacay Recap! Stop Doing These Things After Vacation!We just got back from an awesome vacation, where we thoroughly enjoyed ourselves and ate all the food. In this episode, we talk about our vacation and the things we are not going to do to "make up" for having fun on a rare family vacation.--------------------------------------------------------------------------------------------------------------Use the Supplements We Use, Enter code "PHOENIX" at checkout to save 20% off your first order and earn double reward points:https://legionathletics.rfrl.co/4rp46For free training videos on various topics and a community of like minded women, Join the Macros, Mindset, and Muscles f...2024-01-3025 minMacros, Mindset, & Muscles#28- Business Vs. Pleasure Traveling- When to Live it Up and When to Stay FocusedTravel.Something most people do during the year, whether it is for work or pleasure, is travel. What do you do when travel comes up?How can traveling impact your goals? When should you have fun traveling? When should you keep a little more focus?In the next 40 minutes we will address all this and give some ideas to help you travel and stay focused when it is necessary.--------------------------------------------------------------------------------------------------------------Use the Supplements We Use, Enter code "PHOENIX" at checkout to save 20% off your first order and earn double rewar...2024-01-2340 minMacros, Mindset, & Muscles#27- Are you Actually in a Good Place to Lose Fat?Most women that come to us, want to lose body fat. This is their main goal, but most of them are not in a place to lose fat successfully.Come check this episode out to find exactly what we mean by "being in a good place to lose fat." --------------------------------------------------------------------------------------------------------------Use the Supplements We Use, Enter code "PHOENIX" at checkout to save 20% off your first order and earn double reward points:https://legionathletics.rfrl.co/4rp46For free training videos on various topics and a community of like minded women, Join the...2024-01-1631 minMacros, Mindset, & MusclesRelationships and Your Fitness Journey.We had a great request from one of our listeners. "How to be a supportive partner in this journey especially when there is differing goals?"What works for some, doesn't work for all. In this episode, we share our personal experiences and how we support each other even when our goals may be different.What does it look like to be supportive? How can you both lift each other up? Can you workout together with different goals?Join us in this episode to get the answers to these questions.Follow the coa...2024-01-0909 minMacros, Mindset, & Muscles#26- Relationships, Fitness, and SupportWe had a great request from one of our listeners. "How to be a supportive partner in this journey especially when there is differing goals?"What works for some, doesn't work for all. In this episode, we share our personal experiences and how we support each other even when our goals may be different.What does it look like to be supportive? How can you both lift each other up? Can you workout together with different goals?Join us in this episode to get the answers to these questions.--------------------------------------------------------------------------------------------------------------Use...2024-01-0944 minMacros, Mindset, & Muscles#25- New Year, New Me? Why Most People Fail their Journey Before they Even Get StartedWith every New Year, countless people set out to start a fitness journey. By March, most will have fallen off as a result of burnout. In this episode, we talk about SMALL changes you can make to your routine for the new year to ensure success.--------------------------------------------------------------------------------------------------------------Use the Supplements We Use, Enter code "PHOENIX" at checkout to save 20% off your first order and earn double reward points:https://legionathletics.rfrl.co/4rp46For free training videos on various topics and a community of like minded women, Join the Macros, Mindset, and Muscles fo...2024-01-0224 min