Behind the Barbell: Recent Episodes
Amanda Jones
A podcast dedicated to guiding you and inspiring you to reach your health and fitness goals, while incorporating your favourite foods, including donuts. Get ready to improve mentally and physically, while focusing on lifting weights, eating your favourite foods and adjusting your mindset. Amanda Jones has years of professional experience helping other individuals change their lives with lifting weights and eating their favourite foods and is dedicated to teaching and inspiring you in your own health and fitness journey.
When we see videos of people eating salad and looking down at their abs, we expect results right away, and if they don't come, we give up. However, in reality, we should rely on gradual and steady results instead of expecting instant results. Amanda reminds us it is best to take a slow and steady approach to achieve your health goals.
In this episode, we talk about…
- The need to focus on a slow and steady, sustainable, maintainable approach to reach your health and fitness goals
- Why we should also focus on taking our progress pictures
- Why you shouldn't compare your journey to anybody else
- Making sure that you're following an approach that works for you and your goals
- The need for flexible dieting and tracking your macros
Notable Quotes:
"The weight that took you two plus years to put it on, you can't expect it to come off in two months."
"Slow weight loss is a sign that you're making slow and steady changes to your daily behaviors and making changes to things that you are likely able to stick with for life essentially."
"Make small changes that lead to big results."
"Make excuses or make it happen."
Resources:
Connect to Amanda at: https://www.instagram.com/ajonesfit/
Fill the online coaching application for Lakeview Fitness at: https://amandajones1.typeform.com/to/tbjgrZm8?typeform-source=linktr.ee
Today, Amanda explains what flexible dieting is and how tracking your macros is beneficial in your health and fitness journey. Flexible dieting is about eating nutrient-dense whole foods and fitting in the foods you crave while staying on track. It also teaches you about nutrition and what a typical portion size looks like.
In this episode, we talk about…
- What is a flexible dieting approach
- The correct way to track your macros
- Specific purposes of the three macro groups—protein, carbs, and fats
- The differences between a meal plan and tracking your macros
- Why do we need to scale your food and track everything into an app
Notable Quotes:
"Track your macros like you're budgeting in your personal finances."
"Many people fear carbs. They think that's what's making them fat. But the reality is that it's the overeating of the carbs that is making them gain weight, or have difficulty in losing weight. Carbs are our main source of energy, we need them to fuel our bodies."
Resources:
Connect to Amanda at: https://www.instagram.com/ajonesfit/
Fill the online coaching application for Lakeview Fitness at: https://amandajones1.typeform.com/to/tbjgrZm8?typeform-source=linktr.ee
Starting your day with a productive routine can change your mood, your mindset and your business in a positive way. Your workday will be more successful, and you will be closer to achieving your goals. Today, Amanda shares the reasons why you need to have a morning routine.
In this episode, we talk about…
- What is a morning routine and why it is important
- How to boost your productivity by having a morning routine
- How Amanda’s morning routine has positively impacted her life
- The reasons why you need to have a morning routine
- Tasks that will benefit your mind, body, and productivity
- The 20:20:20 method to benefit your body and your mind
- Tips that have helped Amanda to stay on track and get things done
Notable Quotes:
“If I miss one day, I miss every day.”
“Building a morning routine will set you up for success.”
Resources:
Connect to Amanda at: https://www.instagram.com/ajonesfit/
Fill the online coaching application for Lakeview Fitness at: https://amandajones1.typeform.com/to/tbjgrZm8?typeform-source=linktr.ee
Today, Amanda is joined by one of her clients Chantelle Maryam. Chantelle is a 38 years old financial advisor who lives and works in Summerland, British Columbia. She has been working with Amanda on her health and fitness journey since July. They talked about how Chantelle was able to lose 17 pounds while doing home workouts, having date nights with her partner, enjoying some wine, and tracking her macros along with being flexible with her food choices.
In this episode, they talk about…
- Chantelle’s biggest struggle in her fitness journey
- How did trying so many different weight loss programs negatively impact her
- Her hesitation about trying another health and fitness coach when she met Amanda
- What she has been able to accomplish while working with Amanda
- Mental benefits of losing weight
- Chantelle’s advice to someone who is struggling with nutrition, workout, or weight loss
- How she felt about starting her weight loss journey in July when many people think they can't do it since they want to go on boats and sit on the patio and drink
- How does it feel to have flexibility in choices she had—she doesn't have to eat food that she dislikes or spend two hours in the gym
- Chantelle’s advice to someone who is going to start his/her health and fitness journey
Notable Quotes:
“Health and fitness journey is not just about the physical aspect. It's about the mental aspect too. You're building more confidence, more self-esteem, you're having more energy, and you're more productive.”
“There's no better time than the present. Start now.”
“There's never going to be a right time. There's always something coming up, whether it's a holiday celebration or summer. It's like, there's never going to be a right time.”
“The hardest part is starting. So once your workouts become a habit. Once you recognize the benefits, fuel your body, and learn about the foods that make you feel good and look good, it's super rewarding. It just makes you want to keep going and to keep working because you truly are capable of anything.”
“It doesn't matter how old you are. You just have to start and be consistent and not blame your genetics. Just keep going.”
Resources:
Connect to Amanda at: https://www.instagram.com/ajonesfit/
Fill the online coaching application for Lakeview Fitness at: https://amandajones1.typeform.com/to/tbjgrZm8?typeform-source=linktr.ee
Most people experience a lot of stress during the holiday season, which inevitably affects their mindset, and when it comes to achieving health and fitness goals, mindset is everything. Therefore, we need to adjust our mindset. Today, Amanda shares some tips to reduce your holiday stress and shift your mindset around the holidays to help you achieve your health and fitness goals.
In this episode, Amanda tells us about…
- Getting rid of the belief that some foods are bad and some foods are good
- How and why should you listen to your hunger cues
- How to stop yourself from overeating at parties
- Difference between eating out of hunger and eating out of boredom
- Eating out at a party or restaurant and fitting in your macros
- Why you shouldn’t weigh yourself the day after an untracked meal or celebration
- Being more specific about your workout plans
Notable Quotes:
"Your mindset dictates whether or not you believe in yourself.”
“One meal half-track will not kill your progress, just like one meal on track is not going to give you instant results.”
“There are healthier options when you're eating out. It just depends what your goals are, and what your intentions are.”
“Recognize there will always be treats and temptations. There's always going to be something going on.”
“Make small changes that will lead to big results.”
Resources:
Connect to Amanda at: https://www.instagram.com/ajonesfit/
Fill the online coaching application for Lakeview Fitness at: https://amandajones1.typeform.com/to/tbjgrZm8?typeform-source=linktr.ee
Your results are probably not what you want or what they should be if you’re always doing random exercises. Knowing exactly which workouts to do and which days to do them is a game-changer. Today, Amanda discusses the importance of following a structured workout program to get the best results.
In this episode, Amanda tells us about…
- The importance of having an accountability partner, or a coach
- The benefits of having a structured workout program
- What are progressive overload and compound movement
- Why do many people fail to lose weight even after working out
- How to stay motivated for your workouts?
- The best time to work out and the best foods to eat pre and post-workout
- When should you do cardio?
Notable Quotes:
“Cardio is great for heart health, but the best ingredients for building muscle and shedding fat are going to be your nutrition and weight training.”
“Remember your why if you’re struggling with motivation and discipline.”
“The more muscle you have, the easier it is to burn fat.”
“Start small because small changes do lead to big results.”
“Focus on moving your body while you can. Use what you have before it’s too late.”
Resources:
Connect to Amanda at: https://www.instagram.com/ajonesfit/
Fill the online coaching application for Lakeview Fitness at: https://amandajones1.typeform.com/to/tbjgrZm8?typeform-source=linktr.ee
Training chest for women is rarely discussed and often overlooked in the health and fitness industry. Today, Amanda deep dives into the benefits of chest training for women.
In this episode, Amanda tells us about…
- Why women should be training their chest
- The benefits for women to train their chest
- Amanda’s favorite chest movements and how you should do them
- Some compound exercises for your chest
- Circumstances when women should not train their chest
Notable Quotes:
“ One of the benefits of building a strong chest is building overall shoulder development.”
“Building a strong chest is helpful with your posture. And with good posture also comes better and improved breathing. It also helps with circulation and improved digestion.”
Resources:
Connect to Amanda at: https://www.instagram.com/ajonesfit/
Fill the online coaching application for Lakeview Fitness at: https://amandajones1.typeform.com/to/tbjgrZm8?typeform-source=linktr.ee
This episode is for you — if you say you can’t afford a coach and plan to take on your fitness goals on your own, but after months you haven’t achieved any results. To help you reach your health and fitness goals, Amanda shares how to prioritize your spending habits.
In this episode, Amanda tells us about…
- Health blogs and magazines can’t tell you what a coach can tell
- Why should you hire a knowledgeable coach
- Spending money on your health and fitness instead of Starbucks
- The vicious cycle of getting further away from your goals
- Can you really not afford the money — or is your priority somewhere else
- Spend money on things that are going to benefit your mental and physical health instead of ruining it
Notable Quotes:
“You can either make excuses or make it happen.”
“Know how to prioritize yourself instead of trying to do what everyone else wants.”
Resources:
Connect to Amanda at: https://www.instagram.com/ajonesfit/
Fill the online coaching application for Lakeview Fitness at: https://amandajones1.typeform.com/to/tbjgrZm8?typeform-source=linktr.ee
Amanda shares how to refocus your mind around the holidays. You shouldn’t let the holidays throw you off track from achieving your goals. I can’t reach my goal because it’s the holidays. Let’s change that mindset!
In this episode, Amanda tells us about…
- Something will always get in the way of your goal
- The reason you've been in the same spot for so many years
- Moderation and balance technique to reach your fitness goal
- What creates the desired result
- Ways to increase your output
- Things you need to do to get closer to your goal
- Turning negative holiday mindsets into positive ones
- Small steps that you need to take to get the big result
Notable Quotes:
“Holidays are not some magical time to just fall off the bandwagon and give up.”
“People that keep putting off their goals are simply the ones that never reach them.”
“You can literally do anything that you set your mind to as long as you’re putting in the work.”
“Create small changes that will eventually lead to big results.”
“Your mindset is the reason why you’re not getting the expected results.”
Resources:
Connect to Amanda at: https://www.instagram.com/ajonesfit/
Fill the online coaching application for Lakeview Fitness at: https://amandajones1.typeform.com/to/tbjgrZm8?typeform-source=linktr.ee
Amanda deep dives into the five reasons that are holding you back from reaching your health and fitness goals.
In this episode, Amanda tells us about…
- How Amanda changed her pessimistic mindset to optimistic
- Your food affects your mood
- Red flags that you are not prioritizing your health
- The problem of comparing ourselves to people on social media
- The support needed from your family and friends to achieve your goal
- Reasons you still haven't reached your goals yet:
- Your mindset
- Your excuses
- You are looking for a short-cut instead of putting in the work
- Your surroundings
- Your priorities
Notable Quotes:
"You are never too old, and it's never too late."
"If you're somebody that thinks you can't reach your goals, take a look at your mindset."
"Change your mindset, change your life."
"You are in control of your actions."
"Don't let other people's thoughts or opinions determine your actions."
"You can do anything that you set your mind to."
Resources:
Connect to Amanda at: https://www.instagram.com/ajonesfit/
Fill the online coaching application for Lakeview Fitness at: https://amandajones1.typeform.com/to/tbjgrZm8?typeform-source=linktr.ee
Amanda shares about the time when she hit rock bottom and the gym saved her from a very dark place.
In this episode, Amanda tells us about…
- The incident when she was hit by a car in the crosswalk
- The situation at the hospital—her husband seeing her with a neck brace
- Why one should have things in moderation
- Her mental and physical condition after getting discharged from the hospital
- Her physiotherapy sessions
- Suffering from PTSD and depression after the accident
- The change in her after she started going to the gym again
- Why should one cut the amount of processed and high sugar food in their diet
Notable Quotes:
“Shifting your mindset can be the reason that you reach your health and fitness goals.”
“Your food affects your mood.”
Resources:
Connect to Amanda at: https://www.instagram.com/ajonesfit/
Fill the online coaching application for Lakeview Fitness at: https://amandajones1.typeform.com/to/tbjgrZm8?typeform-source=linktr.ee
Welcome to the first episode of Behind The Barbell! Today, host Amanda Jones tells us her story from being a shy, reserved, and low-esteem girl to accidentally finding her passion for health and fitness.
In this episode, Amanda tells us about:
- What made her change her diet from fast food to nutritious food
- Who inspired her to join the gym
- Her experience in the free weightlifting program— Live Fit
- What made her passionate about weight lifting
- Why she became an elementary gym teacher
- How winning a bikini competition impacted her.
Resources:
Connect to Amanda at: https://www.instagram.com/ajonesfit/
Fill the online coaching application for Lakeview Fitness at: https://amandajones1.typeform.com/to/tbjgrZm8?typeform-source=linktr.ee
A podcast dedicated to guiding you and inspiring you to reach your health and fitness goals, while incorporating your favourite foods, including donuts. Get ready to improve mentally and physically, while focusing on lifting weights, eating your favourite foods and adjusting your mindset. Amanda Jones has years of professional experience helping other individuals change their lives with lifting weights and eating their favourite foods and is dedicated to teaching and inspiring you in your own health and fitness journey.