Shows
Barbell Therapy029 From winning a bodybuilding show to eating a box of oreos in tears with Shannon MavesIn this episode of Barbell Therapy we are joined by Shannon Maves, a personal trainer and online coach and she gets vulnerable about her journey in the fitness industry. She's going to tell us the story about how she went from WINNING her bodybuilding compeition to eating a box of oreos and a bottle of wine in tears. We dive deep into the complexities of food relationships, Shannon's experiences with bodybuilding and the realities of it, the impact of nutrition on health, and the significance of mindset in fitness journeys.
Shannon has worked with...2024-12-0259 min
Treadmill TalksEpisode 72 - The One Where Competitors Stop Making ExcusesLast month I released an episode about not making excuses, and I got a GREAT response from a lot of people. But the funny thing was…the people who loved the episode were all competitors! So I decided to do a follow up episode about excuses COMPETITORS need to stop making! We’ll see if y’all enjoy it as much as the first one 😂
Follow me on Instagram: https://www.instagram.com/shannonmaves/
Apply to work with me: https://www.shannonmavesfitness.com/blank2024-07-1625 min
Treadmill TalksEpisode 71 - The One About Traveling During PrepCompetition prep is already challenging, and when you have to travel during prep, it can add additional stress. Which is why I have put together this episode with all of my tips and suggestions for staying on track while traveling during prep!
Follow me on Instagram: https://www.instagram.com/shannonmaves/
Apply to work with me: https://www.shannonmavesfitness.com/blank2024-07-0913 min
Treadmill TalksEpisode 70 - The One About InjuriesAfter years of training athletes, experience working alongside a physical therapist, and now training patients in a chiropractic and rehabilitation clinic, injury rehabilitation is one of my areas of expertise, and also a BIG passion of mine!
This episode is a somewhat general discussion about how to train around most types of acute injuries.
Follow me on Instagram: https://www.instagram.com/shannonmaves/
Apply to work with me: https://www.shannonmavesfitness.com/blank2024-07-0220 min
Treadmill TalksEpisode 69 - The One About PlateausWhether you’re trying to improve your strength and performance in the gym, on a mission to lose weight, improve body composition, or any combination of those things, it can be extremely frustrating when progress suddenly comes to a halt - especially if you’ve been training hard and adhering to your plan!
In this episode, I am going over various reasons that could potentially be the reason for hitting a plateau.
Follow me on Instagram: https://www.instagram.com/shannonmaves/
Apply to work with me: https://www.shannonmavesfitness.com/blan...2024-06-2520 min
Treadmill TalksEpisode 68 - The One About Progressive OverloadProgressive overload is a training principle in which you work to progressively increase the demand being placed on the muscle. And it is a concept that I wish I had understood better MUCH earlier in my lifting career. Which is why I am going over some of my favorite methods to put this principle into practice!
Follow me on Instagram: https://www.instagram.com/shannonmaves/
Apply to work with me: https://www.shannonmavesfitness.com/blank2024-06-1815 min
Treadmill TalksEpisode 67 - The One Where We Stop Making ExcusesAs a coach, I hear A LOT of excuses on a daily basis. But even a good excuse is still an excuse! So I’ve compiled a list of some of the most common excuses I hear, and am explaining why I think they are B.S. so that you can hopefully learn how to make SOLUTIONS rather than excuses.
Follow me on Instagram: https://www.instagram.com/shannonmaves/
Apply to work with me: https://www.shannonmavesfitness.com/blank2024-06-1128 min
Treadmill TalksEpisode 66 - The One Where We Get Rid of Food FocusWhen we are in a fat loss phase, food can start to preoccupy our mind quite a bit. Which can make STAYING in a fat loss phase even harder than it already is.
In this episode, I am sharing 7 of my top tips for managing hunger, which can help to minimize the constant thought of food.
Follow me on Instagram: https://www.instagram.com/shannonmaves/
Apply to work with me: https://www.shannonmavesfitness.com/blank2024-06-0424 min
Treadmill TalksEpisode 65 - The One About HungerHunger is a normal part of life, and higher levels of hunger are expected during a fat loss phase. In this episode I am discussing what hunger is, why it gets more intense when you are in a caloric deficit, how I measure hunger with my clients, different things that can affect hunger levels, and more!
Follow me on Instagram: https://www.instagram.com/shannonmaves/
Apply to work with me: https://www.shannonmavesfitness.com/blank2024-05-2815 min
Treadmill TalksEpisode 64 - The One About Plant Based DietsConsuming a plant based diet can be VERY nutritious, BUT it can also make any type of physique goal MUCH more challenging. In this episode I explain why being a vegetarian or vegan bodybuilder requires quite a bit more discipline.
Follow me on Instagram: https://www.instagram.com/shannonmaves/
Apply to work with me: https://www.shannonmavesfitness.com/blank2024-05-2114 min
Treadmill TalksEpisode 63 - The One About CreatineToday I am answering ALL of your questions about creatine!
What is creatine?
How does it work?
What are the benefits and drawbacks to taking it?
How should you supplement it?
Follow me on Instagram: https://www.instagram.com/shannonmaves/
Apply to work with me: https://www.shannonmavesfitness.com/blank2024-05-1414 min
Treadmill TalksEpisode 62 - The One With Ashley HawkAshley Hawk is a registered dietitian and a mom of a 3 year old girl and a 3 month old baby boy. She began specializing in postpartum nutrition after having her two children and becoming more aware of the lack of information about how our nutritional needs change during different stages of life.
She loves to combine her expertise in nutrition with her experience in television to share creative ways to provide information ranging from breastfeeding nutrition to single-serve dessert recipes with other people who are trying to balance work, family life, and health forward eating.
Follow...2024-05-0740 min
Treadmill TalksEpisode 61 - The One With Elena ColombeElena Colombe is a certified hormone specialist, personal trainer, and functional nutritionist with experience competing, and is an absolute WEALTH of knowledge in her field, which is why I was SO EXCITED to pick her brain about how things like competition prep can affect things like cortisol, thyroid, and sex hormones.
In this episode we discuss topics such as adrenal adaptation, thyroid downregulation, amenorrhea, how these hormones are ALL connected, and SO MUCH MORE!!
Elena’s recommended supplements:
Thorne Vitamin D-5000: https://amzn.to/3UUDh9x (take TWO daily for 5 weeks, then move to...2024-04-301h 09
Treadmill TalksEpisode 60 - The Third One Where I Answer Your QuestionsIn my third Q&A episode I am answering questions that were submitted by YOU!
Is it better to do cardio on an empty stomach or after you’ve eaten?
What is the most ideal training split?
Tips for hitting my protein goal on days I am traveling?
15 minute workout suggestions?
What is the difference between creatine gummies vs powders?
Follow me on Instagram: https://www.instagram.com/shannonmaves/
Apply to work with me: https://form.jotform.com/2236478431950612024-04-2323 min
Treadmill TalksEpisode 59 - The One With Nicole PierceToday I am talking to Nicole Pierce, who is a 45 year old OCB figure pro who started her bodybuilding journey as a bikini competitor just 3 days before her 40th birthday and has competed in multiple federations.
In this episode she shares details about her journey as a competitor, including struggles with her relationship with food, finding balance during improvement season, and overcoming some pretty serious setbacks.
Follow Nicole on Instagram: https://www.instagram.com/nicpie10/
Follow me on Instagram: https://www.instagram.com/shannonmaves/
Apply to work with...2024-04-1653 min
Treadmill TalksEpisode 58 - The One About Rebound Weight GainWHY do so many crash diets result in rebound weight gain? And HOW can you develop a more sustainable approach?
Follow me on Instagram: https://www.instagram.com/shannonmaves/
Apply to work with me: https://form.jotform.com/2236478431950612024-04-0918 min
Treadmill TalksEpisode 57 - The One About RefeedsDid you know that sometimes an INCREASE in food can actually HELP during a fat loss phase??
In this episode I am explaining what a refeed is, how, why, and when to implement one, as well as going over a few different types of refeed strategies.
Follow me on Instagram: https://www.instagram.com/shannonmaves/
Apply to work with me: https://form.jotform.com/2236478431950612024-04-0219 min
Treadmill TalksEpisode 56 - The One Where I F'ed Up - Part 2In this TWO PART episode I am going over EVERY mistake I have made during all 7 of my competition preps, and explaining why I am GRATEFUL for all the times I F’ed up!
Follow me on Instagram: https://www.instagram.com/shannonmaves/
Apply to work with me: https://form.jotform.com/2236478431950612024-03-2627 min
Treadmill TalksEpisode 55 - The One Where I F'ed Up - Part 1In this TWO PART episode I am going over EVERY mistake I have made during all 7 of my competition preps, and explaining why I am GRATEFUL for all the times I F’ed up!
Follow me on Instagram: https://www.instagram.com/shannonmaves/
Apply to work with me: https://form.jotform.com/2236478431950612024-03-1926 min
Treadmill TalksEpisode 54 - The One Where We Stop ComparingJust a quick episode to remind you that comparison is the thief of joy.
Follow me on Instagram: https://www.instagram.com/shannonmaves/
Apply to work with me: https://form.jotform.com/2236478431950612024-03-1212 min
Treadmill TalksEpisode 53 - The One Where Treadmill Talks Turns ONE!!In this special anniversary episode I am asking YOU to do something that gets you out of your comfort zone. Because comfort zones are where dreams go to DIE!!
Follow me on Instagram: https://www.instagram.com/shannonmaves/
Apply to work with me: https://form.jotform.com/2236478431950612024-03-0513 min
Treadmill TalksEpisode 52 - The One About Show Day GlamBikini is about physique, but it’s ALSO about the total PACKAGE. And show day glam can REALLY help to tie your overall look together.
In this episode I am going over things like suit, tan, hair, makeup, and sooo much more!
Follow me on Instagram: https://www.instagram.com/shannonmaves/
Apply to work with me: https://form.jotform.com/2236478431950612024-02-2722 min
Treadmill TalksEpisode 51 - The One About Competing On A BudgetCompeting is EXPENSIVE. But there ARE a few ways you can cut costs to some extent.
In this episode I am breaking down all of the things you need to budget for, and giving suggestions on things that I think you CAN cut costs on, as well as things I DON’T recommend cutting costs on.
Competition suits: https://www.aspireswimwear.com
DIY tanning: https://protanusa.com
Competition heels: https://shoefairyofficial.com
Follow me on Instagram: https://www.instagram.com/shannonmaves/
Apply to work wi...2024-02-2022 min
Treadmill TalksEpisode 50 - The One About Choosing A ShowWhen you’re debating on which show you want to compete in, there can be a LOT more to consider than just your schedule and timeline.
In this episode, I am breaking down ALL of the things you may want to think about before deciding on a show.
Follow me on Instagram: https://www.instagram.com/shannonmaves/
Apply to work with me: https://form.jotform.com/2236478431950612024-02-1317 min
Treadmill TalksEpisode 49 - The One Where I Debunk Protein MythsIs too much protein bad for your liver and kidneys?
If you consume more than 30 grams of protein at once, does it go to waste?
Do you have to eat protein within an hour after a workout?
In this episode, I am answering all of these questions and MANY more!!
Follow me on Instagram: https://www.instagram.com/shannonmaves/
Apply to work with me: https://form.jotform.com/2236478431950612024-02-0626 min
Treadmill TalksEpisode 48 - The One About Communicating With Your CoachKnowing how to communicate WELL with your coach is truly imperative to having a good client-coach relationship.
In this episode I am going over how to improve your communication with your coach in hopes of helping you achieve the results you’re after.
Follow me on Instagram: https://www.instagram.com/shannonmaves/
Apply to work with me: https://form.jotform.com/2236478431950612024-01-3017 min
Treadmill TalksEpisode 47 - The One About Intuitive EatingI might be a physique coach, but my ultimate goal is to teach my clients how to develop the knowledge and skills they need to be able to eat intuitively at some point.
Although it should be “intuitive,” eating intuitively can require a good amount of work for many people.
This episode is all about what intuitive eating truly is and how you can work to develop the skills needed to become an intuitive eater yourself.
Follow me on Instagram: https://www.instagram.com/shannonmaves/
Apply to work with me: https://form...2024-01-2322 min
Treadmill TalksEpisode 46 - The One About Macro TrackingWhether you’re brand new to tracking macros or have been doing it for years, this episode will provide insight, explain what to do and NOT to do, as well as teach you tons of tips and tricks!
Follow me on Instagram: https://www.instagram.com/shannonmaves/
Apply to work with me: https://form.jotform.com/2236478431950612024-01-1627 min
Treadmill TalksEpisode 45 - The One About Gym EtiquetteI’ve always thought that gyms should have everyone sign something agreeing to abide by the unwritten rules of the gym before they are allowed to purchase a membership. But that’s the thing though…they are UNWRITTEN rules.
Which is why I created “your no bullshit guide to avoid being the uninformed asshole in the gym” a few years ago, and is why I am now creating a REVISED edition of this guide - in podcast form!
Follow me on Instagram: https://www.instagram.com/shannonmaves/
Apply to work with me: https://fo...2024-01-0925 min
Treadmill TalksEpisode 44 - The One About New Year's ResolutionsNew Year’s resolutions can be GREAT for some people, whereas others feel like they are setting themselves up for failure.
In this episode, I am discussing my tips on how to set SMART goals, create better habits, and set your focus and intention for the year in order to have a SUCCESSFUL new year.
Follow me on Instagram: https://www.instagram.com/shannonmaves/
Apply to work with me: https://form.jotform.com/2236478431950612024-01-0214 min
Treadmill TalksEpisode 43 - The One Where I Debunk Fitness MythsDue to the ever evolving research that is constantly being done in the fitness industry, we’re often told things that are the complete opposite of what we used to believe. Which can get pretty confusing! And this confusion tends to perpetuate a lot of myths about training and nutrition.
So I am DEBUNKING 15 myths about fitness and nutrition (although there are unfortunately many more than that)
Follow me on Instagram: https://www.instagram.com/shannonmaves/
Apply to work with me: https://form.jotform.com/2236478431950612023-12-2636 min
Treadmill TalksEpisode 42 - The One About Lessons Learned From CompetingAfter completing 7 preps and competing in 12 shows over the past 9 years, I have learned A LOT from bodybuilding!
In this episode, I am sharing the most impactful ones with you, and talking about how much the sport has truly changed my life for the better, and shaped me into the person, athlete, and coach that I am today.
Follow me on Instagram: https://www.instagram.com/shannonmaves/
Apply to work with me: https://form.jotform.com/2236478431950612023-12-1921 min
Treadmill TalksEpisode 41 - The One About Different Training TermsThe amount of information I am giving away FOR FREE in this episode IS INSANE!
Not only am I explaining a TON of different training terms, but I am also going in depth about how to implement progressive overload, track training volume, and I am dropping SO MANY other training tips and secrets too!!
I’m honestly questioning whether or not it was a good idea to release this episode from a business perspective, because it might be TOO MUCH free information...🤔
But I’m all about helping YOU guys!
SO MERRY C...2023-12-1231 min
Treadmill TalksEpisode 40 - The Second One Where I Answer Your QuestionsIn this Q&A episode I am answering questions such as how long you should rest between sets, how many meals you should eat per day, how to know which division you fit, and more!
Follow me on Instagram: https://www.instagram.com/shannonmaves/
Apply to work with me: https://form.jotform.com/2236478431950612023-12-0527 min
Treadmill TalksEpisode 39 - The One About Improvement SeasonWatching the lines slowly fade away while you have no set show date in mind can make it extremely challenging to remain motivated. But improvement season is where the MAGIC happens!
In this episode I am explaining why it can be so beneficial for athletes to take time away from the stage.
Follow me on Instagram: https://www.instagram.com/shannonmaves/
Apply to work with me: https://form.jotform.com/2236478431950612023-11-2822 min
Treadmill TalksEpisode 38 - The One With My Holiday Fit TipsThis episode isn't JUST about sticking to your plan during the holiday season. I mean, I DO go over that...But I ALSO give some tips on how to ENJOY holiday events in a way that that makes you feel successful, proud, and HAPPY!
Holiday Fit Tips YouTube video: https://youtu.be/L2KJ4gbxqh8?si=Znedl-pevM7SOnc8
Follow me on Instagram: https://www.instagram.com/shannonmaves/
Apply to work with me: https://form.jotform.com/2236478431950612023-11-2214 min
Treadmill TalksEpisode 37 - The One Where We STFUWith Thanksgiving being in just 2 days, you'd think I'd release an episode about being thankful. But, instead, I've decided to discuss something that gets brought up by at least a few of my clients EVERY holiday season...commenting on someone's physical appearance, and concerning yourself with what others are, or are not, eating.
Follow me on Instagram: https://www.instagram.com/shannonmaves/
Apply to work with me: https://form.jotform.com/2236478431950612023-11-2114 min
Treadmill TalksEpisode 36 - The One About SleepWe ALL love getting a good sleep, but we aren't all aware of how much it can truly impact our physical health.
In this episode I am talking about WHY a good circadian rhythm and quality sleep are SO important.
Follow me on Instagram: https://www.instagram.com/shannonmaves/
Apply to work with me: https://form.jotform.com/2236478431950612023-11-1418 min
Treadmill TalksEpisode 35 - The One About Activity TrackersIn this episode I am explaining the pros and cons of activity trackers like Apple Watches and Fitbits.
Apply to work with me: https://form.jotform.com/2236478431950612023-11-0717 min
Treadmill TalksEpisode 34 - The One That's Really NEATThis episode goes over a LOT of acronyms you may have heard before (TDEE, BMR, TEF, EAT, and NEAT)
I'm explaining what they all mean and how each of them play a role in the amount of calories we expend in a day.
Apply to work with me: https://form.jotform.com/2236478431950612023-10-3122 min
Treadmill TalksEpisode 33 - The One About Birth ControlIn this episode I am sharing my personal journey with birth control along with a few of my clients and friends journeys, as well as discussing some of the potential side effects it can have, especially as it pertains to bodybuilding.
My YouTube vlog about going off of birth control: https://youtu.be/lrMcRQ5ZgOA
Apply to work with me: https://form.jotform.com/2236478431950612023-10-2420 min
Treadmill TalksEpisode 32 - The One About AmenorrheaLosing your period is fairly common, especially amongst competitors.
In this episode I am discussing the causes, side effects, and ways to help prevent amenorrhea.
Apply to work with me: https://form.jotform.com/2236478431950612023-10-1714 min
Treadmill TalksEpisode 31 - The One Where We Fake It Til We Make ItDid you know that the phrase "fake it til you make it" actually has some merit to it??
In this episode I am talking about how you can rewire your thinking patterns and physically change the structure of your brain through something called neuroplasticity and cognitive restructuring.
Apply to work with me: https://form.jotform.com/2236478431950612023-10-1012 min
Treadmill TalksEpisode 30- The One Where We Stop Playing The VictimThis one is more of a tough love style episode where I am sharing my personal story about being diagnosed with an autoimmune disease and reminding you why it is so important to become the hero of your own story instead of playing the victim.
Apply to work with me: https://form.jotform.com/2236478431950612023-10-0319 min
Treadmill TalksEpisode 29 - The One Where I Call Out BS Nutrition LabelsIn this episode I am explaining things like why nutrition labels are allowed to report the calories from net carbs rather than the total calories, how they get away with labeling things that contain fats as “fat free,” and discussing tons of other misleading nutrition labels.
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For more information about the FDAs regulations on nutrition labels, check out this site 👉 https://www.fda.gov/files/food/published/Food-Labeling-Guide-%28PDF%29.pdf
For visuals of all of the specific labels I discussed today, check out this Instagram post 👉 https://www.instagram.com/p/CxlLaeguACE/?utm_source...2023-09-2621 min
Treadmill TalksEpisode 28 - The One About StressStress is unfortunately an inevitable part of the human experience. We all experience some amount of stress to some degree. And we all know that too much stress is a bad thing.
In this episode I am diving into a bit more detail on the effects that stress has on things like the cardiovascular system, digestion, sleep, and more.
I also talk about ways to manage stress and the importance of eating and training in a way that is out of love and respect for your body, rather than stressing it out more than it...2023-09-1919 min
Treadmill TalksEpisode 27 - The One About CaffeineCaffeine is not only a great energy booster and appetite suppressant, but it can also help to stimulate lipolysis. And the combination of those 3 characteristics make it a great ergogenic aid to promote fat loss.
But it is also extremely easy to abuse, and can have negative effects on circadian rhythm and the cardiovascular system.
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Apply to work with me: https://form.jotform.com/2236478431950612023-09-1213 min
Treadmill TalksEpisode 26 - The One About PEDsAfter working in the fitness industry for the past 15 years and competing for almost 10 years now, I am no stranger to the world of PEDs at this point. In this episode I am discussing a handful of anabolic steroids, different types of hormone replacement therapy, prescription grade fat burners, and more. My goal is to clear up some misinformation and open up more dialogue on a fairly taboo topic.
Apply to work with me: https://form.jotform.com/2236478431950612023-09-0526 min
Treadmill TalksEpisode 25 - The One About SupplementsIn this episode I am discussing various types of supplements like protein, creatine, glutamine, BCAAs, and more!
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Apply to work with me: https://form.jotform.com/2236478431950612023-08-2227 min
Treadmill TalksEpisode 24 - The One About CravingsAre your cravings for chocolate during your period due to the pathways you've created in your own brain? Or could they be due to an actual nutrient deficiency?
Why are certain things, like chips, sooo hard to resist?
And why do cravings for other things, like red meat, get super intense sometimes?
In this episode, I'm answering all of those questions and more!
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Apply for competition coaching: https://form.jotform.com/223648596615064
Apply for lifestyle coaching: https://form.jotform.com/2236478431950612023-08-1520 min
Treadmill TalksEpisode 23 - The One About Eating Disorders & Disordered EatingIn this episode I am discussing some of the most common misconceptions about eating disorders, and explaining why disordered eating is NOT the same as an eating disorder.
I also talk about common triggers as well as some solutions to overcome certain disordered eating habits.
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Apply for competition coaching: https://form.jotform.com/223648596615064
Apply for lifestyle coaching: https://form.jotform.com/2236478431950612023-08-0816 min
Treadmill TalksEpisode 22 - The One About Stress EatingWanting to eat more, particularly treat foods and carbs, is a NATURAL physiological response to stress.
Finding ways to cope with stress that don't involve food is easier said than done, but can get easier with practice!
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Apply for competition coaching: https://form.jotform.com/223648596615064
Apply for lifestyle coaching: https://form.jotform.com/2236478431950612023-08-0117 min
Treadmill TalksEpisode 21 - The One About Training When SickIn this episode I am explaining why rest is best when you aren't feeling well
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Apply for competition coaching: https://form.jotform.com/223648596615064
Apply for lifestyle coaching: https://form.jotform.com/2236478431950612023-07-2511 min
Treadmill TalksEpisode 20 - The One Where I Answer Your QuestionsIn this Q&A episode I am answering the questions you guys asked me on Instagram!
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1:17 Do waist trainers and stomach vacuums actually work? And should you avoid side bending movements for a small waist?
7:17 Thoughts on lifting straps, belts, and shoes?
12:05 How has bodybuilding helped with other aspects of fitness like hiking?
14:13 How to know when to rest or push through an injury?
15:36 How to push through days with low motivation?
18:46 How to increase fiber especially when macros are low?
23:45 How...2023-07-1830 min
Treadmill TalksEpisode 19 - The One About Choosing a CoachWhen shopping for a coach, you'll want to consider things like different coaching styles, male vs female, budget, and more.
I recommend asking lots of questions, and being objective when talking to current and past clients.
And keep in mind that social media can be a lot of smoke and mirrors!
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0:45 Things to consider when shopping around
2:52 Different coaching styles
3:29 Male vs female coaches
4:20 Social media
8:32 Budget
9:12 Asking questions
11:11 Being objective
13:30 Coaches who poach athletes
2023-07-1122 min
Treadmill TalksEpisode 18 - The One Where We Count Our BlessingsFor the 4th of July, I’m releasing a quick episode to remind you to count your blessings, and not take for granted every day that you wake up with the physical ability to workout, and choose what you do or do not eat. Because those are luxuries that are denied to many.
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Apply for competition coaching: https://form.jotform.com/223648596615064
Apply for lifestyle coaching: https://form.jotform.com/223647843195061
2023-07-0410 min
Treadmill TalksEpisode 17 - The One About AlcoholIn this episode I am going over all things related to BOOZE!
I discuss everything from the physiological effects it has on our bodies to tracking into your macros.
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2:33 Calories from alcohol during a fat loss phase vs a maintenance phase
4:09 Physiological effects on training, recovery, and progress
9:36 Effects on digestion and fat loss
11:39 Diuretic effect and using alcohol to “dry out” for a competition
13:43 Effects on the liver, heart, brain, and immune system
17:01 Social and cultural aspects of drinking
17:54 Trac...2023-06-2725 min
Treadmill TalksEpisode 16 - The One About Managing ExpectationsIn this episode I am talking about how balancing a fitness focused lifestyle looks different for everyone.
I discuss how to manage expectations with things like training, nutrition, recovery, and competing.
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0:48 balance is relative
4:34 training expectations
10:04 nutrition expectations
18:47 stress, sleep, and hormones
21:10 competing timeline
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Apply for competition coaching: https://form.jotform.com/223648596615064
Apply for lifestyle coaching: https://form.jotform.com/2236478431950612023-06-2024 min
Treadmill TalksEpisode 15 - The One Where Life Comes FirstIn this episode I am sharing my personal story about why I decided to end my competition prep when I was just five weeks out from my first show of the season, as well as discussing the different "seasons" of life, and my thoughts about when it is best to put LIFE ahead any sort of physique or weight loss goals.
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1:19 My story
10:42 Putting life ahead of aesthetic goals
Apply for competition coaching: https://form.jotform.com/223648596615064
Apply for lifestyle coaching: https://form.jotform.com/2236478431950612023-06-1320 min
Treadmill TalksEpisode 14 - The One About Post-ShowIn this episode I discuss the challenges of reverse diets and food relationships, post-show blues and body image, as well as give some of my best tips to stay on track after a competition prep.
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1:56 right after show day
6:02 my personal reverse diet strategy
13:01 my number one tip for post-show
15:48 body image
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Apply for competition coaching: https://form.jotform.com/223648596615064
Apply for lifestyle coaching: https://form.jotform.com/2236478431950612023-06-0618 min
Treadmill TalksEpisode 13 - The One About Show DayIn this super FUN episode for competitors, I am giving a detailed rundown of a typical show day, as well as sharing tips for things like tan, hair, makeup, pump up and post show meals.
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0:44 Rundown of show day
8:49 Tips for show day
Apply for competition coaching: https://form.jotform.com/223648596615064
Apply for lifestyle coaching: https://form.jotform.com/2236478431950612023-05-3014 min
Treadmill TalksEpisode 12 - The One About Peak WeekIn this episode I am going over different peaking strategies and explaining how and why we adjust and manipulate variables like carbs, water, sodium, and more!
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2:00 What is peak week?
4:16 Adjusting carbs
7:58 Adjusting training and cardio
9:29 Adjusting water
12:05 Adjusting sodium
13:54 Adjusting fiber
15:25 Adjusting fats and protein
16:06 Peaking strategies
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Apply for competition coaching: https://form.jotform.com/223648596615064
Apply for lifestyle coaching: https://form.jotform.com/2236478431950612023-05-2320 min
Treadmill TalksEpisode 11 - The One Where I Am (not so) SweetWhy are we so addicted to sugar?
Do artificial sweeteners cause cancer?
And what’s the deal with sugar alcohols?
In this episode, I answer all of those questions, and more!
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1:44 Sugar addiction
5:55 Artificial sweeteners
7:18 Sugar alcohols
9:37 How to overcome sugar addiction
11:13 Blood sugar
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Apply for competition coaching: https://form.jotform.com/223648596615064
Apply for lifestyle coaching: https://form.jotform.com/2236478431950612023-05-1614 min
Treadmill TalksEpisode 10 - The One Where I Get SaltyIn this episode I am calling bullshit on the RDAs recommended intake for sodium, and explaining why you might not be getting ENOUGH sodium in your diet.
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0:45 Difference between sodium and salt
1:25 Why I'm calling bullshit on the RDA's recommendation of 2300mg
3:13 People with salt sensitivity
4:47 Athletes and sodium
6:49 Side effects of consuming low sodium
8:21 Sodium during competition prep and other diets
9:10 Salt cravings
11:27 Sodium and water retention
14:04 Variables affecting sodium intake for different individuals
14:51 When...2023-05-0916 min
Treadmill TalksEpisode 9 - The One Where We Stop Blaming BodybuildingIn this episode I talk about how bodybuilding has positively changed my life by giving me more confidence, knowledge, discipline, and time management skills.
I’m also calling bullshit on anyone who has ever blamed bodybuilding for their negative body image, poor food relationships, or rebound weight gain.
Apply for lifestyle coaching: https://form.jotform.com/223647843195061
Apply for competition coaching: https://form.jotform.com/2236485966150642023-05-0215 min
Treadmill TalksEpisode 8 - The One About Hormones During Competition PrepIn this episode I discuss how competition prep, or any extreme diet, can affect things like cortisol, melatonin, leptin and ghrelin, sex hormones, and thyroid function.
I also discuss the psychological and physiological reasons why following a reverse diet is so important.
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0:52 Cortisol
4:37 Melatonin
8:45 Leptin & Ghrelin
12:46 Sex Hormones
15:13 Thyroid
17:11 Reverse Dieting
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Apply for competition coaching: https://form.jotform.com/223648596615064Apply for lifestyle coaching: https://form.jotform.com/2236478431950612023-04-2521 min
Treadmill TalksEpisode 7 - The One Where I Gained 30 Pounds in 2 MonthsIn 2018 I coached myself to my very first open class win at an NPC contest, only to let a down regulated metabolism and depression lead to a 30 pound weight gain in just 2 months.
I had NO accountability from a coach during my reverse diet, and I was also going through a HUGE life transition while my husband and I both changed career paths.
Adjusting to my new schedule took away ANY sort of social life I had. I hardly got to see my husband anymore. My hormones were TANKED, causing me to be hungry ALL...2023-04-1815 min
Treadmill TalksEpisode 6 - The One About MicrosIn this episode I discuss the difference between fat soluble vitamins and water soluble vitamins, breaking each of them down alphabetically. I also give a brief summary of different minerals that pertain to nutrition, dive a bit deeper into electrolytes, and give suggestions for determining whether or not you should be supplementing with any micronutrients.
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1:51 What are micros?
2:24 Fat soluble vs water soluble vitamins
3:56 Vitamin A
4:52 Vitamin B
7:47 Vitamin C
8:46 Vitamin D
10:15 Vitamin E
10:43 Vitamin K
11:00 Minerals (alphabetically...2023-04-1125 min
Treadmill TalksEpisode 5 - The One About MacrosIn this episode I discuss protein, fats, carbs, fiber, and alcohol, and go over how to determine a good intake for each based on your calorie goal.
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0:40 Macros vs Micros
1:50 Protein
6:10 Fats
10:20 Carbs
14:05 FIber
15:16 Alcohol
17:09 Setting your macros
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Apply for lifestyle coaching: https://form.jotform.com/223647843195061
Apply for competition coaching: https://form.jotform.com/2236485966150642023-04-0421 min
Treadmill TalksEpisode 4 - The One About CardioIn this episode I discuss how to use cardio as a tool to help with fat loss, whether or not fasted or fed cardio is superior, if you should do your cardio before or after resistance training, different types of cardio, as well as how much cardio I recommend.
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0:46 Purpose of cardio
2:12 Fasted vs fed cardio
2:46 Random tangent and analogy about how we "burn" fat through lipolysis
5:43 Cardio before or after resistance training
6:59 Types of cardio (treadmill, stairs, elliptical, and more)
13:10 How much cardio...2023-03-2819 min
Treadmill TalksEpisode 3 - The One About Resistance TrainingIn this episode I discuss different types of resistance training methods and explain how to structure a program based on individual goals.
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0:38 Difference between strength, hypertrophy, and endurance training
1:39 Muscle fiber types
4:28 Rep ranges
8:13 Rest times
10:10 Progressive overload
12:42 Developing a training program
13:50 Training splits
15:40 Free weights vs. machines
17:05 No equipment? No problem!
17:43 Random extra shit
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Apply for lifestyle coaching: https://form.jotform.com/223647843195061
Apply for competition coaching: https://form...2023-03-2119 min
Treadmill TalksEpisode 2 - The One About Bodybuilding Federations & DivisionsIn this episode I discuss the main differences between the NPC and the OCB, how the shows are formatted, judge scoring, the process of becoming a professional, as well as the different divisions and classes.
0:37 Differences between federations
2:30 Show format
4:22 Judge scoring
6:41 Going pro
7:48 Different divisions
8:22 Men's Physique
8:48 Classic Physique
9:20 Men's Bodybuilding
9:54 Bikini
10:32 Wellness
11:02 Figure
11:38 Women's Physique
12:16 Other Divisions
12:32 Different classes
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Apply for lifestyle coaching: https...2023-03-1414 min
Treadmill TalksEpisode 1 - The One Where I Introduce MyselfIn this first episode of Treadmill Talks, I introduce myself and discuss my journey as a coach and as a national level bikini competitor.
0:36 The inspiration for Treadmill Talks
1:26 Introduction
1:55 My journey as a coach
4:21 The start of Shannon Maves Fitness
6:02 My journey as a competitor2023-03-0710 min