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Calorie Deficit UniversityHow To Lose Weight With Positivity: Gratitude Intervention and How It Affects Your Physical Health and Health BehaviorsAsk Me A Question For Next Week's Episode!Sign Up For Coaching With Me: HERE.*******There is an audio issue at the end of this episode (about 5 mins left). Just turn up your volume, it's there. Sorry about that. Included in this episode: 1. Let’s be honest about it - if you want to lose weight or change your body composition in a significant way you are going to have to do two things.2.Believing that you will get different health outcomes from th...2024-09-2040 minCalorie Deficit UniversityHow To Deal With OvereatingAsk Me A Question For Next Week's Episode!Sign Up For Coaching With Me: HERE.Included in this episode: Binge eating will not make your problems go away. Guilt and shame. It takes you away from actually achieving your goals. You set a goal, self sabotage and end up really frustrated with yourself. What is binge eating? What is overeating? There is a difference. There are practical solutions and of course emotional solutions too: You have to actually prepare your meals and plan ahead. You have to hit you...2024-09-1322 minCalorie Deficit UniversityDoes Menopause Affect Weight Loss? Metabolism As You AgeAsk Me A Question For Next Week's Episode!Included in this episode: Over 43% of menopausal women have obesity. **hormonal changes don’t just happen to women. We need to be focused on preventative measures to live your most fulfilled, aging life. For many women there is a decrease in estrogen and progesterone, combined with general aging, that triggers metabolic changes in the body. More often than not these metabolic changes are negative - causing a decrease in muscle mass which results in fewer caloric needs for the body. ***just because you have...2024-08-2343 minCalorie Deficit UniversityHow To Change Your Mind: Cognitive Distortions That Prevent Fat LossAsk Me A Question For Next Week's Episode!Included in this episode: Predisposed outlooks we see in the world around us. Patterns of thinking or beliefs Tendencies that are inaccurate or untrue The potential to inflict psychological harm Admitting you have false beliefs and distorted thoughts may be terrifying but no good comes from relieving these facilities daily. Cognitive reframing/restructuring Modifying behavior and core belief systems More positive and productive thoughts Types of Cognitive Distortions: Polarization of thoughts: a person creates acute thoughts surrounding polar opposite groups and ignores median steps with unre...2024-08-1626 minCalorie Deficit UniversityHow To Make Your Meals Filling When Your Calories Are LowAsk Me A Question For Next Week's Episode!DISCLAIMER - low calorie diets are not ideal and I don’t support them. My ideal situation would be more activity. Included in this episode: Are low calorie diets ideal? No. Is it more ideal to be more active? Yes. Before supporting a lower calorie diet, I am always going to be a huge advocate for becoming way more active. When you are sedentary, your calories will be low. But sometimes - especially if you are a shorter/smaller woman, your calories are sadly lower th...2024-08-0938 minCalorie Deficit UniversityCourage To Keep The Course: When You're Discouraged About Everything (Beyond Weight Loss)Ask Me A Question For Next Week's Episode!Included in this episode: - if you struggle with weight loss but you still keep going and stay at it, you need to acknowledge your courage. - it is not a weakness to feel like giving up. - if you feel like giving up over and over and over again yet you still keep going that’s grit, that’s guts, that’s courage. - You keep going even though you’re misunderstood or don’t know where you’re going. You keep going even thou...2024-08-0235 minCalorie Deficit UniversityHow To Calculate Your Macros To Fit Any GoalAsk Me A Question For Next Week's Episode!In this episode: 1. Picking your realistic goal. 2. Finding your calories to match your goal. 3. Doing some MATH!!!! WOOHOO! 4. Walking through fats, protein and carbs. 5. Why numbers on MFP and online don't really work. 6. Data data data and overall consumption to drive your goals. Ekkovision - Code LEXJoin the coaching community for the New Year habits challenge: (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membershipWant to sign up for the one on one coaching...2024-07-2623 minCalorie Deficit UniversityYou Won’t Lose Weight Until…Ask Me A Question For Next Week's Episode!Included in this episode: 1. Nervous system regulation. 2. Getting ready to actually enter a fat loss phase. 3. Having maturity and self awareness to enter into a fat loss phase and maintain healthy living long term. 4. Being ready to approach weight, health and fat loss from a place of detachment/having dealt with your emotions healthily and appropriately. 5. Encouragement. Ekkovision - Code LEXJoin the coaching community for the New Year habits challenge: (affordable strength training and coaching): https://www.patreon.com/Ca...2024-07-1234 minCalorie Deficit UniversityThe Habits Of Someone Who Will Never Lose WeightAsk Me A Question For Next Week's Episode!Included in this episode: 1. Habits, behaviors and mindset of someone who will not lose weight or feels stuck in weight loss. 2. Areas of improvement. 3. Solutions - lack of self control and how to control your urges. 4. People swear they are fighting demons, when the whole time they’re fighting the consequences of their choices. Ekkovision - Code LEXJoin the coaching community for the New Year habits challenge: (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membership...2024-07-0540 minCalorie Deficit UniversityHow To Create Your Own Meal Plan w/MacrosAsk Me A Question For Next Week's Episode!Included in this episode: 1. How to make a meal plan for yourself based on your macros. 2. Math of working back your macros from calories. 3. Adherence chat about achieving goals through macro tracking. Ekkovision - Code LEXJoin the coaching community for the New Year habits challenge: (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membershipWant to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rn...2024-06-2847 minCalorie Deficit UniversityIs Accountability Really All You’re Missing?Ask Me A Question For Next Week's Episode!In this episode: 1. If you feel like you lack accountability, you might fall into one of these categories or a few of them. 2. Accountability isn't magic. Discipline isn't either. It's usually something deeper. 3. Most people lie to themselves and don't have integrity. Coaching won't fix that. 4. Everyone has to take accountability for something. You're probably better with accountability than you think. 5. No one is coming to save you. Ekkovision - Code LEXJoin the coaching community for the New Year hab...2024-06-2143 minCalorie Deficit UniversityFood Noise: Dealing With It & What It IsAsk Me A Question For Next Week's Episode!In this episode: 1. What is food noise? 2. Why do some deal with it while others don't? 3. What can we do about? 4. Reality check and fix that isn't quick :( Ekkovision - Code LEXJoin the coaching community for the New Year habits challenge: (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membershipWant to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i...2024-06-0734 minCalorie Deficit UniversityDifference Between Getting Lean And A Calorie DeficitAsk Me A Question For Next Week's Episode!Included in this episode: What is the difference - athletic body fat vs healthy body fat No flexibility Food is different Training vs working out/exercising Supplements Cardio Ekkovision - Code LEXJoin the coaching community for the New Year habits challenge: (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membershipWant to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQ...2024-05-3135 minCalorie Deficit UniversityWhen You’re On Ozempic Or any GLP1 (how to eat, train and optimize utilization)Ask Me A Question For Next Week's Episode!In this episode: 1. Disclaimer 2. Therapy and different practices 3. Medical care and total health/healing 4. Life changes 5. Nutrition, protein, fats6. Training 7. Routines 8. What we aren't going to do 9. Love, acceptance, encouragement Ekkovision - Code LEXJoin the coaching community for the New Year habits challenge: (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membershipWant to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJ...2024-05-2447 minCalorie Deficit UniversityHow To Put Time Back On The ClockAsk Me A Question For Next Week's Episode!In this episode we talk about: 1. The classic dieter that says they are only eating 800-1200 calories a day and not losing weight. 2. Ultimately how to hack your life and put time back on the clock - the most precious resource. Ekkovision - Code LEXJoin the coaching community for the New Year habits challenge: (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membershipWant to sign up for the one on one coaching waiting list? https://docs.google.com...2024-05-1027 minCalorie Deficit UniversityGet Out Of Your Funk: “I can’t lose weight, what’s wrong with me”Ask Me A Question For Next Week's Episode!In this episode: 1. How to get out of your own funk! Ekkovision - Code LEXJoin the coaching community for the New Year habits challenge: (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membershipWant to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewformFind me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en...2024-05-0325 minCalorie Deficit UniversityUnderrated Hacks For Maintaining A Lean PhysiqueAsk Me A Question For Next Week's Episode!In this episode: Romanticize your life - or the life of being lean. Restorative and restful practices: Baths, care management - like hygiene, washing bed sheets, cleaning your house Magnesium bedtime ritual Walking and journaling Mindful morning - coffee or tea ritual Engaging with food and exercise outside of your diet Making meals with friends, getting outside, playing sports Try new recipes Ekkovision - Code LEXJoin t...2024-05-0117 minCalorie Deficit UniversityFood Addiction: The Why & How To Have Empathy For Yourself And OthersAsk Me A Question For Next Week's Episode!In this episode: No one wants to be overweight Food addiction is no joke Coping You will never feel free until you deal with your trauma No one got to being 500 lbs because they liked sugar a little too much Accept the positive aspects of the body positive movement and reject the negative The positives: no promoting being dangerously or unsustainably thin, making room for different bodies, acceptance of all beauty and rejection of specific beauty...2024-04-2634 minCalorie Deficit UniversityHow To Get AbsAsk Me A Question For Next Week's Episode!In this episode we talk about: 1. How to get abs 2. The pros and cons of having abs. 3. The role genetics plays in having abs. 4. Body fat percentages and abs. 5. How to get lean enough and how diet and exercise plays a huge role. 6. The impact of social media and comparing yourself to someone's snapshot of abs. Ekkovision - Code LEXJoin the coaching community for the New Year habits challenge: (affordable strength training and coaching): https://www.patreon.com/Ca...2024-04-1924 minCalorie Deficit UniversityWhy Can't I Lose Weight?Ask Me A Question For Next Week's Episode!In this episode: 1. It's math. 2. It's you. Life is hard. 3. Maybe you're not ready to diet. 4. You're not being honest with yourself. 5. The four questions to ask yourself to get to the root of why. Ekkovision - Code LEXJoin the coaching community for the New Year habits challenge: (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membershipWant to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIp...2024-04-1244 minCalorie Deficit UniversityHow to Calculate Your Own Calorie DeficitAsk Me A Question For Next Week's Episode!Included in this episode: An in depth educational episode about your own macro and micronutrients to be successful in any aspect of your diet or future physique goals. Ekkovision - Code LEXJoin the coaching community for the New Year habits challenge: (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membershipWant to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/vi...2024-04-0555 minCalorie Deficit UniversityGLP1s Are Approved for Weight Loss - Let’s Talk About ItAsk Me A Question For Next Week's Episode!What's included in the episode: 1. Is this the magic pill everyone has been dreaming of? 2. Am I out of a job? 3. What is a GLP1? 3. Why does the GLP1 work? 4. Issues with the drug and the studies on it. 5. What also works but most aren't willing to do. Ekkovision - Code LEXJoin the coaching community for the New Year habits challenge: (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membershipWant to sign up fo...2024-03-2933 minCalorie Deficit UniversityWhat Influencers Won’t Tell YouAsk Me A Question For Next Week's Episode!In this episode* We talk about what influencers won't tell you about their financial and physical success. It's easy to watch a video of someone and think that there is something wrong with you. It's easy to watch a video of someone and wonder why you can't achieve the physique that they have. We dive into why that is and why you should stop comparing yourself to influencers. Ekkovision - Code LEXJoin the coaching community for the New Year habits challenge: (affordable strength t...2024-03-221h 09Calorie Deficit UniversityIs Metabolic Damage Real?Ask Me A Question For Next Week's Episode!In this episode: *The common misconception that you can damage your metabolism and that is holding you back from weight loss long term. Minnesota Starvation experiment during World War IIBodybuilders in contest prep Wrestlers with weight cutting practicesAnorectic women Malnourished individuals Ekkovision - Code LEXJoin the coaching community for the New Year habits challenge: (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membershipWant to sign up for...2024-03-0844 minCalorie Deficit UniversityHow To Quit Your Bad HabitsAsk Me A Question For Next Week's Episode!Included In This Episode: *A very unique approach to fixing your bad habits long term. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9234256/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10334851/https://hms.harvard.edu/news-events/publications-archive/brain/dancing-brainEkkovision - Code LEXJoin the coaching community for the New Year habits challenge: (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membershipWant to sign up...2024-03-0622 minCalorie Deficit UniversityMental Health and Weight LossAsk Me A Question For Next Week's Episode!In this episode we talk about: 1. Mental health is physical health and physical health is mental health. They really do go hand in hand and live in a symbiotic relationship.2. Stigma around mental health 3. Ableism in mental health 4. Lacking empathy 5. Privilege in mental health 6. Systemic issues in mental health 7. How does mental health relate to weight/physical health?8. What we can do about it all. Ekkovision - Code LEXJoin the coaching community for the New Year h...2024-03-011h 12Calorie Deficit UniversityGentle Dieting & Goggins Level AccountabilityAsk Me A Question For Next Week's Episode!In this episode: 1. What is gentle dieting? 2. What is gentle coaching? 3. What is Goggins Level Accountability? 4. Benefits and disadvantages of both. 5. Strategy as the solution. Ekkovision - Code LEXJoin the coaching community for the New Year habits challenge: (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membershipWant to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA...2024-02-2345 minCalorie Deficit UniversityRequirements for Successful Weight Loss Long TermAsk Me A Question For Next Week's Episode!In this episode: * https://www.instagram.com/soheefit/?hl=enWe talk about the 7 main principles surrounding long term successful weight loss beyond a healthy diet and exercise. Ekkovision - Code LEXJoin the coaching community for the New Year habits challenge: (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membershipWant to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA...2024-02-2234 minCalorie Deficit UniversityHow to Overcome LazinessAsk Me A Question For Next Week's Episode!In this episode: 1. This isn't a David Goggins huddle where I scream at you ;) 2. This will help you feel enlightened and supported. 3. Feeling lazy or struggling with laziness is not a new concept. 4. Let's look to history; Japan. 5. Ikigai - having a purpose in life. 6. The four rules of Ikigai. 7. Kaizen. 8. Shoshin. 9. Hara Hachi Bu. 10. Shinrin-Yoku. 11. Wabi-sabi. 12. Ganbaru. 13. You are far more disciplined than you know or give yourself credit for. Ekkovision - Code L...2024-02-1629 minCalorie Deficit UniversityYou're Not Going To Get Too Bulky From Strength TrainingAsk Me A Question For Next Week's Episode!In this episode: 1. Miley Cyrus' arms are awesome. 2. Pilates & veganism for 12 years babe. 3. Too many women are afraid of strength training. 4. The body that you want is probably heavier than you'd think. 5. The body that you want is toned from the amount of muscle it has. 6. The body that looks too bulky is just not revealing muscle from too much body fat. 7. Most people operate around 50% body fat and could benefit from lean muscle mass. 8. You need to let go of...2024-02-1331 minCalorie Deficit UniversityMaintenance Calories: Don't be afraid to eat more!Ask Me A Question For Next Week's Episode!In this episode: 1. What is maintenance? 2. What is the purpose of maintenance? 3. When is a good time to eat at maintenance? 4. Most people already have periods of maintenance without thinking about it. 5. Don't fear maintenance. 6. #1 issue I see with people eating at maintenance and what it reveals. 7. How you can make body composition changes while eating at maintenance. 8. How to properly institute maintenance eating. 9. Nutrition management is a slow process. Ekkovision - Code LEX Want to...2024-02-0928 minCalorie Deficit UniversityStop Comparing Yourself To Someone Else's 100%: What 80/20 actually looks likeAsk Me A Question For Next Week's Episode!In this podcast episode: 1. What 80/20 actually looks like. 2. Most of you are doing 50/503. Stop comparing yourself to someone's 100% 4. Serious accountability check 5. Complaining check 6. Encouragement and motivation to get it done Ekkovision - Code LEXJoin the coaching community for the New Year habits challenge: (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membershipWant to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4r...2024-02-0236 minCalorie Deficit UniversityWhy You're Not Losing Fat Even Though You're In A Calorie DeficitAsk Me A Question For Next Week's Episode!In this episode: 1. Uncomfortable conversations :) 2. No one likes to hear that what they are doing isn't working 3. No one want to feel like their efforts are wrong4. Most of us underestimate our intake, we talk about how 5. The energy balance equation 6. Everyone being way too focused on results alone 7. Figuring out why you're eating outside of your goals. There's always a why. 8. The secret eaters show :) fun stuff. 9. Addressing hunger once and for all10. Psychological factors in overeating11. What you...2024-01-0559 minCalorie Deficit UniversityLearn to Love Being Healthy: How To Stop Hating The ProcessAsk Me A Question For Next Week's Episode!In this episode we talk about: 1. If you hate the process, we address it. 2. Embracing the process and the process of acceptance. 3. Finding something you like in the process. 4. Doing the same stuff over and over again to build your discipline. 5. Getting the results. 6. You don't lack discipline. 7. Growing up a bit. 8. Hot takes about belief systems that limit you and hold you back from your success. 9. Stop focusing on results. 10. The man who learns to accept things as...2023-12-291h 05Calorie Deficit UniversityHow To Lose Weight In 3 Steps: New Year’s Resolutions You Need To Be SuccessfulAsk Me A Question For Next Week's Episode!In this episode we talk about: 1. Holiday Interlude - dieting over the holidays won't do much. One holidays isn't going to derail you from your goals. 2. January 1st is a Monday. If you don't prepare, prepare to fail. 3. Star the New Year right 4. No more crash dieting 5. Dedicate your entire next year 6. The 3 Steps Needed 7. How you're going to implement the 3 steps 8. Be honest with yourself9. You're capable of more than you know 10. The mechanisms for weight loss ar...2023-12-2254 minCalorie Deficit UniversityWhy Am I Struggling To Lose Weight?Ask Me A Question For Next Week's Episode!In this episode we talk about: 1. Why so many people struggle to lose weight long term2. How change is much harder than you'd think3. Most people have a deep unwillingness to change their minds4. Most are unaware just how bad the food environment really is5. Everyone has food rules that hold them back 6. Most are unaware of how much they consume 7. Life gets in the way 8. No one has a good support system 9. Healthcare inaccessibility 10. Personal story :) Ekkovisi...2023-12-151h 05Calorie Deficit UniversityHealthy Food Affordability & Access While Debunking Misconceptions About Eating Healthy FoodAsk Me A Question For Next Week's Episode!In this episode we talk about: 1. Misconceptions about healthy food2. Dispelling food rules/beliefs3. Eating canned food and frozen food is king 4. The cost of healthy food debate 5. Distorted food prices6. What drive the difference in diet between poor and rich households 7. What drives food costs8. Food affordability tips 9. Comparing prices and foods https://www.hsph.harvard.edu/news/press-releases/healthy-vs-unhealthy-diet-costs-1-50-more/#:~:text=%E2%80%9CWhile%20healthier%20diets%20did%20cost,by%20about%20%24550%20per%20year.2023-12-081h 01Calorie Deficit UniversityThe Science and Usage of Refeeding and Reverse DietingAsk Me A Question For Next Week's Episode!In this episode we talk about: 1. Data we have and don't have on refeeding 2. Benefits of refeeding3. Disadvantages and pitfalls of refeeding 4. What is a refeed? 5. What a refeed is not6. When is a refeed necessary? 7. Who is a refeed for? 8. What is the difference between a refeed and reverse dieting? 9. How to incorporate a refeed into your diet. 10. How to use a refeed to hit a performance goal. 11. Behind the scenes of physique competitors doing refeeds or...2023-12-0136 minCalorie Deficit UniversityThe Risks of Ultra Processed Food and Disease PreventionAsk Me A Question For Next Week's Episode!**Food is expensive but eating healthy doesn't have to break the bank. We are going to talk about this in an episode coming up in the second week of December :) In this episode we talk about: 1. Disease and it's correlation to the food we eat 2. Some scary stats3. How disease is preventable 4. The gut and what it shows us about disease 5. Perspective shift on food6. What is in a disease prevention diet7. What you're actually not getting about your diet 8. E...2023-11-241h 05Calorie Deficit UniversityStress Management Practices to Support Weight Loss and a Happy LifeAsk Me A Question For Next Week's Episode!In this episode we talk about: 1. Overrated and underrated stress management practices. 2. Why stress management practices are important. 3. The impact stress has on your health. 4. How to manage your stress practically. 5. Encouragement and perspective around stress. 6. Mindfulness inventory. 7. Learning how to talk to yourself and perceive your surrounding. 8. How to be realistic about the things that you can and can't change. Ekkovision - Code LEXJoin the coaching community (affordable strength training and coaching): https://www.patreon.co...2023-11-1747 minCalorie Deficit UniversityOptimal Morning to Evening Routine to Support Weight Loss, Physique and Overall HealthAsk Me A Question For Next Week's Episode!In this episode we talk about: 1. How micro behaviors are the foundation of success long term. 2. Wake up routine. 3. Cortisol reduction protocols found in caffeine delay and hydration with electrolytes. 4. Yoga, meditation, journaling - grounding practices. 5. Screen time.6. Sun and outside exposure. 7. The myth of polar plunges and content creators. 8. Caffeine intake cut offs. 9. Alcohol boundaries. 10. How to actually get to bed. 11. Supplementation and myths. Ekkovision - Code LEXJoin the coaching community (affordable st...2023-11-1052 minCalorie Deficit UniversityUltimate Calorie Deficit Crash Course - New & ImprovedAsk Me A Question For Next Week's Episode!In this episode: 1. How to figure out your own calories2. Deciding the duration of your deficit 3. Managing biofeedback 4. Tracking food, macro and micro nutrients5. Sustainability within your dieting 6. Exercise guidelines like cardio and weight lifting 7. Stress reduction practices 8. Accountability and adherence practices Ekkovision Supplements - Code LEX for 10% offhttps://ekkovision.com/?ref=GqRy26WZH9zkg8Join the coaching community (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membershipWant to si...2023-09-1558 minCalorie Deficit UniversityWhere to Get Motivation From, Lessons Learned, & Personal Message From Me/Get to Know MeAsk Me A Question For Next Week's Episode!This episode is a little bit different - not prepared at all, no notes, thoughts I've been having in response to feedback I get on the podcast. I get raw and emotional and share a little bit more about my and my mind with you all. Hearts all around. Surprisingly ended up being an ok episode. Ekkovision Supplements - Code LEX for 10% offhttps://ekkovision.com/?ref=GqRy26WZH9zkg8Join the coaching community (affordable strength training and coaching): https://www.patreon.co...2023-09-0844 minCalorie Deficit UniversityHow To Stop Giving Up On Your Diet & ExerciseAsk Me A Question For Next Week's Episode!“how to stop being a quitter”In this episode I talk about: 1. The industry lying to you to keep you as a client forever. 2. You are not weak minded. 3. Practicing discipline. 4. Ten practical solutions to overcoming quitter mentality 5. The final "ah ha" strategy for not quitting 6. Real life examples of excuses and reasons people quit and how they overcome them7. Encouragement to keep goingEkkovision Supplements - Code LEX for 10% offhttps://ekkovision.com/?ref=GqRy...2023-09-0142 minCalorie Deficit UniversityCan You Increase Your Willpower?Ask Me A Question For Next Week's Episode!Ekkovision Supplements - Code LEX for 10% offhttps://ekkovision.com/?ref=GqRy26WZH9zkg8Join the coaching community (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membershipWant to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewformFind me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=enTikTok: https://www.tiktok.c...2023-08-2543 minCalorie Deficit UniversityCan Dieting Give You Disordered Eating?Ask Me A Question For Next Week's Episode!Ekkovision Supplements - Code LEX for 10% offhttps://ekkovision.com/?ref=GqRy26WZH9zkg8Join the coaching community (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membershipWant to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewformFind me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=enTikTok: https://www.tiktok.c...2023-08-1853 minCalorie Deficit UniversityWhen You’re Frustrated From Lack of ResultsAsk Me A Question For Next Week's Episode!Ekkovision Supplements - Code LEX for 10% off https://ekkovision.com/?ref=GqRy26WZH9zkg8Join the coaching community (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membershipWant to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewformFind me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=enTikTok: https://www.tiktok.c...2023-08-141h 05Calorie Deficit UniversityWhat You're Missing When It Comes To Weight Loss: Stop Wondering What You're Doing WrongAsk Me A Question For Next Week's Episode!Want a program? https://payhip.com/CalorieDeficitUniversityWant to sign up for coaching? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform1. There’s no magic pill or supplement2. Mindset and the power of your brain 3. You don’t have enough accurate data points 4. You suck at adherence 5. You aren’t consistent enough 6. You aren’t patient 7. You don’t eat enough protein, fiber and volume ...2023-02-031h 05Calorie Deficit UniversityWhat to Eat to Live a Happy, Healthy, Long Life: New Food Recommendations and Rankings for 2023Ask Me A Question For Next Week's Episode!In this episode we talk about food recommendations (NPSs) and how it is important to look at all food information holistically for optimal health. Study from the Tufts School of Nutrition https://sites.tufts.edu/foodcompass/research/data/Counter Reviewhttps://osf.io/preprints/socarxiv/eu578/Strength Training Programs https://payhip.com/CalorieDeficitUniversityFind me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en2023-01-2755 minCalorie Deficit UniversityHow to make your own meal plan: Calorie Deficit for Weight LossAsk Me A Question For Next Week's Episode!Jump into the mind of a personal trainer! What is a meal plan? What do I need to eat? How do I plan it out? How do I stick to the plan? We answer it for ya. Calories, Protein, Fiber, Carbs, FatIdeally we want balanced meals. Here is how you start: Focus on three meals a day - breakfast, lunch and dinner (then maybe a snack and dessert - everyone is different there)Start with pro...2023-01-2028 minCalorie Deficit UniversityDo hormones prevent you from losing weight?Ask Me A Question For Next Week's Episode!This is a very touchy topic to talk about. Why? People take their weight loss very personally. There is this odd behavior that people do - they attach their worth and value to their weight and most people who really struggle with losing weight really beat themselves up and get really down because they can’t achieve the weight loss that they are looking for. This is why as coaches, we need to have empathy and approach this topic with the sensitivity it demands while also discussing the tr...2023-01-1335 minCalorie Deficit UniversityCalorie Deficit Crash Course: How to lose weight in 30 days - Happy New YearAsk Me A Question For Next Week's Episode!Coaching: https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewformSO what do I recommend for the next 30 days? Sleep more than 6 hours every night No alcohol. Way more fucking water. Literally only water as liquids. No fucking soda. Strength training 3 to 4 times a week. What is that? Walking daily. Aim for a minimum of 8k steps a day. Primarily focusing on whole foods. What does that mean? Three...2023-01-0626 minCalorie Deficit UniversityHow to Get Toned: The Most Commonly Asked QuestionAsk Me A Question For Next Week's Episode!Sign Up For Coaching: https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewformWhat even is "toned"? We dive deep into what this buzz word means and why it's used. We also talk about how to get a toned look and behavioral impulses most don't realize they are doing that keep them from their toned body. At the end of the day, don't fear the process and lift heavy in the gym! You've got...2022-12-3046 minCalorie Deficit UniversityWhat Causes Weight Gain?Ask Me A Question For Next Week's Episode!For Coaching: https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewformToday we talk about the obesity epidemic and the overwhelming nuances that come with answering; What Causes Weight Gain? At the end of the day, it is the baseline of a calorie deficit that will get us to the goal of losing fat but that is not all that it takes. We discuss: 1. Science 2. Environmental Food Marketing 3...2022-12-2348 minCalorie Deficit UniversityHow To Write Your Own Program For Fat Loss and Muscle Gain (Strength Training for Beginners and Advanced Lifters) Part OneAsk Me A Question For Next Week's Episode!One on One Coaching Request -https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewformFree Beginner Strength Training Program: 2 Days a Week Training Split - Full Body - Warm Up, Squat 3x8Bulgarian Split Squat 3x6, Leg Extension 2x10Bench 3x8, Overhead Press 3x8, Push Ups 3x10Strength Endurance 3x20 deadbugs superset with 1 minute plank hold. Full Body - W...2022-12-161h 01Calorie Deficit UniversityHow To Write Your Own Program For Fat Loss and Muscle Gain (Strength Training for Beginners and Advanced Lifters) Part TwoAsk Me A Question For Next Week's Episode!One on One Coaching Request -https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewformAdvanced Technical Terms That I Talk About: Progressive OverloadHow long does your workout have to be to see results?Warming UpRest PeriodsRPE: Rating of Perceived Exertion1 Rep Max Working SetsPure/Max strengthBasic St...2022-12-161h 04Calorie Deficit UniversityHow to Lose Weight Forever - What Is A Calorie Deficit? "Holiday Weight Loss Special"Ask Me A Question For Next Week's Episode!In this episode we talk about what a calorie deficit is and how to successfully use it as a tool for fat loss. 2022-12-091h 03Calorie Deficit UniversityHow to Lose Weight Forever - Change Your Mindset *Holiday Weight Loss Special*Ask Me A Question For Next Week's Episode!What if you achieved your weight loss? What if you stopped telling yourself that its too hard or that you can’t and asked yourself - what if it does work out? What if I do lose the weight and better my life? How you look matters but if it is the only thing that you care about, you aren’t going to be motivated forever. You need to find a deeper purpose and meaning in your fitness and wellness. And this is why it takes - So ma...2022-12-0233 minCalorie Deficit UniversityHow to Exercise for Fat Loss: Strength Training for Sustainable Fat Loss SuccessAsk Me A Question For Next Week's Episode!Strength Training for Fat Loss Success - How to train to lose fat. Ultimately exercise doesn’t make you lose weight but it does help you. How? Two main facts: the more lean muscle mass you have, the more calories you burn at rest/basal metabolic rate. The more daily movement you do - raising your TDEE, the more calories your body needs to exist. But we need to train and exercise optimally in order to find the greatest sustainable success with...2022-09-1651 minCalorie Deficit UniversityHow to Have a Successful Fat Loss PhaseAsk Me A Question For Next Week's Episode!Would you believe me if I told you that 90 to 100% of people looking for fat loss coaching aren't ready for a fat loss phase yet? Most are looking to get TONED but don't know how to do that. Having a lower body fat and higher lean muscle mass is an art. In this episode we talk about the common mistakes people make when trying to lose fat and gain muscle mass. We also discuss just how to get that toned look for yourself with adequate gy...2022-09-0226 minCalorie Deficit UniversityCalories and The Culture: It's Not Always What You ThinkAsk Me A Question For Next Week's Episode!TW: calories, bodies, eating disorders. In this episode we talk about how judgement of others and their food intake, body types etc has vastly undermined the truth when it comes to what health really is. Just because someone looks healthy, doesn't mean that they are. We talk about figuring out what is right for you and making sure that you aren't judging yourself against someone else, but ultimately holding yourself accountable to YOU and your goals. Enjoy! 2022-08-2645 minCalorie Deficit UniversityOne Million Dollars or Waking Up Tomorrow? Holding yourself accountable to your healthAsk Me A Question For Next Week's Episode!There's so much information out there when it comes to health and fitness. We have so many people trying to tell us the next quick fix or how to lose 10lbs in 10 days. Ultimately, there are too many large variables and wavering nuances to weigh. This is why we have experts in the field to help us through it. Motivation and discipline are pieces to the pie when it comes to achieving your greatest health and fitness but they aren't the magic sauce that you should spend a...2022-08-1930 minCalorie Deficit UniversityHow to Lose Weight Sustainably and What You're Getting Wrong About Weight LossAsk Me A Question For Next Week's Episode!My most listened to episodes are about specifically - fat loss and how to do it. WHY?Why is weight loss the most important? And what do we get wrong about it? So we are going to talk about how to set yourself up for long term success so that you don’t fail. For those of you who have been listening to me for awhile and you have already lost weight - amazing. This will be a g...2022-07-2943 minCalorie Deficit UniversitySpecial Guest: Jordan Syatt "Lose Weight, Get Stronger, and Hit Your Goals"Ask Me A Question For Next Week's Episode!I appologize for the technical difficulties and playback in the episode. Hopefully it doesn't bother you guys too much! Thank you so much for listening. Regular scheduled episodes to resume every Friday at 8 am EST. Check out Jordan: https://www.instagram.com/syattfitness/?hl=enhttps://www.amazon.com/gp/product/B087CKTYV4/ref=dbs_a_def_rwt_hsch_vapi_tkin_p1_i0https://www.syattfitness.com/2022-07-221h 14Calorie Deficit UniversityCalorie Deficit Chit Chat: Strength Training and Eating For PerformanceAsk Me A Question For Next Week's Episode!In this episode we honor Louie Simmons and talk about strength training....1. Strength training 2. The important for eating food, what food to eat, and eating more. 3. The culture's obsession with dieting and how it's hurting you. 4. Establishing a new baseline and how that is the key to freedom from dieting culture. 5. TikTokers obsession with ego lifting and how that is dangerous. 6. Lifting to feel good and have a better life. An update from me too ;) Thanks for listening babes. 2022-04-0139 minCalorie Deficit UniversityI stopped training for 3 months and nothing really happenedAsk Me A Question For Next Week's Episode!Here I give you an update and overview of what happened to me when I stopped training for three months. Enjoy :) 2022-03-1120 minCalorie Deficit UniversityA Perspective Shift: No ExcusesAsk Me A Question For Next Week's Episode!Today I talk about how the world stage should shift our perspective into having no excuses when it comes to taking control of our health and wellness. My heart and prayers go out to Ukraine. It is time to pay attention and speak out on the freedom crisis we are facing as a world. You have been blessed with the freedom to act and control what you do with your life and your body. Be thankful and take advantage of that privilege. In tru...2022-02-2621 minCalorie Deficit UniversityHow to Not Get Burnt Out (while losing weight and training) w/Special Guest Kyle BabbAsk Me A Question For Next Week's Episode!In this episode we talk about 1. Burn out 2. Weight loss 3. Strength training 4. The importance of finding a way to move your body how you love5. Tough love 2022-02-181h 01Calorie Deficit University3,000 weeks: That's mostly like all you have left.Ask Me A Question For Next Week's Episode!Take a look at how many weeks you have left in your life. In this episode we talk about how the TIME IS NOW. 1. It's about where you are going, the future. 2. Don't sleep walk through your life. 3. Chose the life that you want for yourself. 4. We go over some scary obesity and health stats. 5. Food and food quality. Next episode: STRENGTH TRAINING. 2022-02-0436 minCalorie Deficit UniversityPersonal Training: Behind the Scenes & How To Find A Good CoachAsk Me A Question For Next Week's Episode!Included in this episode: Coaching Behind the scenesHow to find a good coach What to expect from a coachWhat is reasonable pricing What coaches can and can’t doExpectations to set for yourself Expectations to set for your coach Limitations of a coach The bottom line 2022-01-2146 minCalorie Deficit UniversityThe Biggest Overlooked Issue When It Comes To Losing Weight: IdentityAsk Me A Question For Next Week's Episode!Addressed in this episode: How long should you be in a calorie deficit for? Depends on fat to begin with. Calorie cycling. What drove you to lose weight? Did strangers treat you differently after weight loss? What are unexpected things that surprised you after weight loss? Do I need to use lifting shoes to lift weights? Can you eat too much protein? Nope. The more you eat, the longer it take...2022-01-1438 minCalorie Deficit UniversityCalorie Deficit Crash Course: How to be in a calorie deficit for fat lossAsk Me A Question For Next Week's Episode!Calorie Deficit Crash Course: Things you should know before you start a calorie deficit What is a calorie deficit Calories in vs calories out What to eat on a deficit How to find your deficit TDEE, Basal Metabolic Rate FoodProtein importance REAL FOODHaving food on hand/meal prepping Alcohol Exercise Strength training and walking How to know you’re in a...2022-01-0738 minCalorie Deficit UniversityHow to Lose Weight in 30 Days: My Gift To You! - A 30 Day Reset Guide w/Calorie Deficit FocusAsk Me A Question For Next Week's Episode!This podcast is for anyone 18+. If you are seeking weight loss as a minor please talk to your parent(s)/guardian(s) and doctor. IT IS TIME TO TAKE ADVANTAGE OF THE NEW YEAR MOTIVATION BECAUSE IT IS FLEETING. Holidays Weight Gain is probably not real fat gain. You don’t ruin your progress from one holiday or some time “off”. You ruin it by staying submerged in that behavior pattern for most of the year. Why should you lose weight/fat? 2021-12-3159 minCalorie Deficit UniversityConsistency & The Holidays: How to survive and crush the holiday season when trying to lose weightAsk Me A Question For Next Week's Episode!Stop the all or nothing mentality: It is more about progress than it is perfection. A short workout is better than no workoutTracking some of your food is better than not tracking at allGetting in a 15 minute walk is better than no walk at allGetting 1 more hour of sleep is better than pulling an all nighter Eating one serving of veggies is better than nothing Stop throwing in the towel on yourself when things are...2021-12-2426 minCalorie Deficit UniversityHard Reality of Weight Loss: What You'll Have to Face to Lose WeightAsk Me A Question For Next Week's Episode!Weight loss isn't glamorous. If anyone tells you that it is easy - they are lying and trying to sell you on something. In this episode we talk about You aren’t going to get to eat out as frequently as you want You are going to have to move your body more than you want to You are going to have to say no more times that you want You are going to have to drink less alcohol than yo...2021-12-1032 minCalorie Deficit UniversityI know why you aren't losing weight: Everyday Motivation You NEED To HearAsk Me A Question For Next Week's Episode!This is probably one of my most favorite episodes that I have made to date. This is my love child of ADHD brain and thought over the past month where I have done so much reflection. I hope that you love this episode as much as I do. I wish that I had an older sister or someone who could have encouraged me and held me accountable to this. Included in this episode: 1. You are the reason you aren't losing weight. You know what you...2021-12-0336 minCalorie Deficit UniversityWhy Keto/Low Carb Diets WorkAsk Me A Question For Next Week's Episode!Gotcha! HA! Just kidding. Yes, this podcast episode is a little click batey but for good reason. In the episode: 1. Why keto or low carb diets work and why they don't work2. Why people end up losing so much weight on low carb diets and why they don't3. How a diet needs to be sustainable 4. The basics to weight loss and how to sustain it5. The break down of a calorie deficit and how to achieve itThank you so much...2021-11-0533 minCalorie Deficit UniversityBehavior That Hinders Your Weight LossAsk Me A Question For Next Week's Episode!This episode talks about the following: 1. Behavior traits that hinder your weight loss2. How to stop these behavior traits3. Personal accountability4. Leadership in your own life5. Extreme ownership If you enjoyed this episode, please make sure to give us a review. If you are looking to hire Alexis as a coach, send her an email at babbconsultant@gmail.com 2021-10-2934 minCalorie Deficit UniversityBehavior Changes for Weight Loss That Feel Like MAGICAsk Me A Question For Next Week's Episode!Thank you for listening to today's episode. If you enjoyed it, please give us a rating! You can find us on all social media platforms. Included in today's episode: 1. Behavior changes for weight loss that you can implement to speed up or feel successful in your weight loss. 2. Tools for eating like protein intake and meal timing. 3. Toxic behavior patterns that you need to stop in order to feel better around eating and food in general like skipping meals. 4. How eating actually helps weigh...2021-10-2236 minCalorie Deficit University#22 The Importance of Walking (Why It's Necessary for Fat Loss)Ask Me A Question For Next Week's Episode!Walking is necessary for an overall healthy life! Today we talk about a great article that overviews the medical findings of the benefits of walking and why it's better than any other form of cardio. This episode includes: 1. Physical improvements of walking 2. Body composition improvements from walking 3. Improvements of blood pressure 4. Walking keeps weight off! 5. Walking vs. HIIT 6. Digestive benefits from walking 7. Emotional benefits from walking 8. How much should you walk? 9. Interesting note on overall energy expenditure and how to avo...2021-10-1519 minCalorie Deficit University#21 Can I Eat What I Want And Still Lose Fat? (The Topic and Importance of Food Quality)Ask Me A Question For Next Week's Episode!The simple answer is, yes you can eat whatever you want and still lose fat as long as you are in a calorie deficit. But is that optimal? Probably not, no. So this episode undertakes the complicated answer: no....you still need to pay attention to what you are eating, where it comes from, and the ingredients in your processed food. Also included in this episode: 1. What do eat? 2. What to eat for fat loss: calorie deficit 3. What to eat for muscle gain: calorie surp...2021-10-0842 minCalorie Deficit University#20 What To Do When The Scale WON'T Move!Ask Me A Question For Next Week's Episode!In this episode we talk about what to do when you aren't seeing the scale move! Included in this episode: 1. Addressing how long it's been since you've started trying to lose fat...90 days?!?2. Consistency (actually being consistent and how hard it is) 3. Being honest with yourself (one of the hardest parts of fat loss) 4. Dialing in the food (what and how, counting calories as a tool) 5. Getting your overall movement up (thermogenic effect) 6. Being patient (this one is super hard too) 7...2021-10-0120 minCalorie Deficit University#19 Surviving and Thriving a Holiday While Trying to Lose FatAsk Me A Question For Next Week's Episode!So you're trying to achieve your goals but the holiday season and wedding season and event season and birthday season and thing after thing keeps coming up! Even if you aren't trying to lose weight or achieve any fitness goal, I have some great help for you in this episode. In this episode we talk about:1. Preparing yourself for the holiday or event2. Different ways that you can prepare for the event based on your goals and needs3. Prepping the day before and the d...2021-09-2442 minCalorie Deficit University#18 Talking about Intuitive Eating (pros, cons, disagreements, breakdowns)Ask Me A Question For Next Week's Episode!In this episode we talk about the highly popularized, intuitive eating. 1. Going over the 10 principles of intuitive eating2. The reality is, intuitive eating is just another gimmick dieting company 3. If intuitive eating really wanting you to succeed, they would give everything away for free but no, they have courses, books etc. 4. Pitfalls of intuitive eating5. How intuitive eating can be used to justify your current habits and enable you6. Intuitive eating doesn't challenge you to be better or change/achieve goals 7. Much...2021-09-1744 minCalorie Deficit University#17 I Am Anti-Cheat Meals (we love a good controversy)Ask Me A Question For Next Week's Episode!In this episode we talk about CHEAT MEALSIncluded in this episode: 1. The Urban Dictionary definition of cheat meals 2. Walking through definitions 3. Issues with the definition 4. The REAL definition of a cheat meal5. Why am I personally anti cheat meals? 6. So what is a calorically dense meal? 7. Can you have calorically dense meals and still lose fat? 8. 80% consistency (you have to sprinkle in your favorite foods!)9. James Smith on counting in your calories 10. You are not starving yourself...2021-09-1037 minCalorie Deficit University#15 The Foundational Gym Movements You NEED To Master (compound movements bro)Ask Me A Question For Next Week's Episode!This episode talks about how to succeed in the gym for both gaining strength and fat loss. This episode includes: 1. Leg movements that are absolutely necessary for overall growth and look2. Some variations of leg movements if you don't like something we mention3. Upper body movements that are absolutely necessary for overall growth and look4. Accessory movements, what they are and why they are important but not everything 5. The only cardio that is really important: walking The books Alexis talked abou...2021-08-2726 minCalorie Deficit University#14 How to Lose Weight When You Have A Lot Of Obstacles: W/Special Guest AmberAsk Me A Question For Next Week's Episode!In this episode one of my clients and close friend, Amber tells her weight loss story. She is a rock star mom, wife, works full time (was in her Master's too), moved to another state and is a Marines veteran - YEAH, she is insane and that isn't even the HALF of it! Amber really puts the "no excuses" mindset to work and dedicated every day to her weight loss goals. She could have easily let all of the obstacles in her life define her an...2021-08-2056 minCalorie Deficit University#13 How to know You're In a Calorie Deficit (some hard truths...)Ask Me A Question For Next Week's Episode!In this episode we talk about how to actually know you're in a calorie deficit/what you are doing to lose fat is actually working! What is included in the episode: 1. The test and tools to prove you're in a deficit (sike, there aren't any)2. What you need to be in and maintain a deficit3. How to actually know and see with your eyes that you are in a deficit 4. The extreme cases and outliers with deficits/weight/fat loss5. A little sto...2021-08-1334 minCalorie Deficit University#12 Reverse Dieting, Hate the Calorie Deficit Diet Gets and How to DEFEAT Hunger w/Special Guest: Eric RobertsAsk Me A Question For Next Week's Episode!In this episode Eric Roberts and the show's host, Alexis, primarily talk about...1. Reverse Dieting - what it means, what is actually looks like and how influences try to sell you on it but are actually lying. We discuss how most people actually aren't undereating and don't need a reverse diet but a calorie deficit. After a deficit is achieved for a desired time, that is when you reverse the diet - a reverse diet. 2. Why so many people have reservations when it comes to a c...2021-08-061h 13Calorie Deficit University#11 The Importance of Meal Prep (this is EPIC)Ask Me A Question For Next Week's Episode!(Most Important Episode To DATE)In this episode, I talk about meal prepping...a topic I am insanely passionate about. I give you all of my tips and tricks and epic secretes to follow while you're prepping your meals - the before and after! This episode includes: 1. Overall meal prep help: containers, cooking, real spices like garlic, ginger, onion, keeping it simple, and making sure to cook food you actually like. 2. The logistics of meal prepping.3. Measuring your food4. How to mak...2021-07-3027 minCalorie Deficit University#10 Why the Scale Doesn't Matter (and why it does....)Ask Me A Question For Next Week's Episode!In this episode we talk about the scale! Lots of people have anxiety surrounding the scale and I want to help you reduce that. Guess what...the scale is just DATA! Just like a science experiment, you need the scale in order to get data/information and the bigger picture. It doesn't have to be emotional or cause you to stress. In this episode we talk about: 1. Weight vs. Fat and why the two get confused2. The physical issues that affect the scale2021-07-2321 minCalorie Deficit University#9 What Supplements Should I Take? (Fit Tea? Creatine? BCAAs? Collagen? Fat Burners? Ketones?)Ask Me A Question For Next Week's Episode!In this episode we talk about supplements! We talk about the different supplements out there in the fitness world - which supplements you should and shouldn't take, the pros and cons of certain supplements (science based evidence). 1. Which supplements are gimmicks? 2. What supplements should I take for muscle growth? 3. What is creatine? BCAAs? Collagen? Vitamins? 4. What supplement companies are safe? If you enjoyed this episode, make sure to give us a review, a like or rating. Subscribe! We post new podcas...2021-07-1633 minCalorie Deficit University#8 How to Track CaloriesAsk Me A Question For Next Week's Episode!In this episode we talk about how to track calories for fat loss, weight loss and muscle gain....we also discuss: 1. BMR and TDEE (basal metabolic rate and total daily energy expenditure) and why they matter. 2. How to find your calorie intake for the day. 3. The best ways to track your calorie intake for the day. 4. Some reminders on how to keep tracking calories positive and educational, not toxic. 5. How if you use tracking calories to manipulate yourself into eating less than you should, will...2021-07-0917 minCalorie Deficit University#7 Tracking Calories (the good, the great, the ugly)Ask Me A Question For Next Week's Episode!In this episode we talk about tracking calories!! 1. Why should we track calories? 2. What education and understanding comes from tracking calories? 3. There is so much more to tracking calories than a number. 4. Tracking calories gives food education and helps us understand our habits and hunger. 5. You are here because of your eating habits. Tracking helps you understand that more. 6. The toxic talk around counting calories. 7. The MYTHS of counting calories and the harsh reality that we all need to face around countin...2021-07-0249 minCalorie Deficit University#6 Top 5 Weight Loss Habits (don't just lose weight, enrich your life)Ask Me A Question For Next Week's Episode!What are the habits of healthy people? ......In this episode we talk about the base line habits that health focused individuals have. These health focused individuals succeed in their weight or fat loss, in maintaining a sustainable weight or fat loss, and are HAPPY during their weight or fat loss. What else is included in the episode: 1. The 5 habits you need for a health life, sustainable and easy fat loss (overall movement, water, protein, strength training, and personal development) 2. We dive DEEP into the...2021-06-2524 minCalorie Deficit University#5 What should I eat for weight loss?Ask Me A Question For Next Week's Episode!In this episode we talk about what to eat for weight/fat loss: 1. Usually clients are more concerned with what to eat rather than working out because there is so much misinformation out there. 2. We talk about a balanced diet of protein (how much and what/variety), fats, and carbs 3. Water intake is very important/we also touch on liquid calories and why they can hinder weight loss4. The most important part of weight loss if finding food that you like so that it is a s...2021-06-1840 minCalorie Deficit University#4 How to start your Calorie Deficit DietAsk Me A Question For Next Week's Episode!In this episode we talk about starting your deficit diet...1. How many calories should you be eating? 2. What should your deficit goals look like? 3. What does a deficit feel like? 4. How do I know that I am in a deficit? 5. For how long should I be in a deficit? 6. How consistent do I need to be in a deficit? *****Alexis says take 5 days off a WEEK, she meant a MONTH. This is how you stay at 80% consistency. Please don't forget to like a...2021-06-1130 minCalorie Deficit University#3 What is a CALORIE DEFICIT?!?Ask Me A Question For Next Week's Episode!What even is a calorie deficit? Well we answer this for you with some more information you probably didn't even know you needed to know! Although it is pretty simple: eating less than what your body burns...there are SOME different things within a calorie deficit that need to be discussed like metabolic efficiency, genetic predisposition, thermogenesis and TGE of food...and so much more! Tune in for this scientific episode on calorie deficit diet. Next week we are going to be talking about HOW to...2021-06-0435 minCalorie Deficit University#2 What is Caloric Maintenance and WHY does it matter?Ask Me A Question For Next Week's Episode!Welcome back to our podcast and thank you so much for visiting! We want to disclaim that if you find weight loss or the discussion of calorie deficits etc to be triggering, this podcast is most likely not for you but if you are open and willing to listen, we have really HOPEFUL and HEALING information that can help you in your weight loss journey. It is our goal to redefine health and wellness through proper education on a caloric deficit by debunking the fitness industry norms. 2021-05-2829 minCalorie Deficit University#1 Why do you WANT to lose weight?Ask Me A Question For Next Week's Episode!Welcome to the first episode on the Calorie Deficit University Podcast. In today's episode we are talking about "why dieting in the first place" might not be right for you RIGHT NOW. We address questions like, "can you maintain your current weight right now?" and "why can't I sustain what I am doing right now?". We hope that this episode really helps you in starting your journey through weight loss. Please leave your comments and feel free to reach out to us. ...2021-05-2422 min