What the F...45!: Recent Episodes
What the F...45!
Welcome to the What the F…45 podcast where we (JB and Andy) will be digging into your most pressing questions about all things exercise, recovery, nutrition, supplements to ensure that you’re set up for success on your transformation journey. JB and Andy are the owners of F45 Hamilton Downtown in Ontario, Canada and happen to be husband and wife. JB is a BSC Kin, CSCS, certified Precision Nutrition Coach with over 15 years of training experience. Andy is a Canfit Pro PTS, certified Precision Nutrition Coach, Stott Pilates instructor, Facial Stretch Therapist as well as a champion from the 2019 CPA Regional Bikini Competition with over 7 years of training experience. This podcast will feature a series of topics and industry experts relevant to the fitness enthusiasts, weekend warriors, first-timers and all students of the game. Together, we’ll take on the health topics you care about most to help you elevate your game in the gym and in life.
We dig into some interesting topics today and we have some news to share!
Enjoy!
Check out Andy's new website and Health coaching offerings
www.livalignedwithamanda.com
If you liked this episode please like and share with your friends and family! 🌟
You can follow us at:
@F45Hamiltondowntown
@the_effecutive (JB)
@livaligned ( Andy)
Come in for a 7 day trial at F45 Hamilton Downtown!
If you listened to this podcast you are eligible for a FREE week! :D
Email Andy at abaker@f45training.com
Northern Raised Meat Delivery
https://northernraised.ca
use code F45HDT to get FREE Protein for LIFE in every box!
Canadian Protein 15% off their whole site
https://canadianprotein.com/?sca_ref=5539686.9PSTJMJVa4
Check out BiOptimizers
and get 10% off using the code COACHANDY
www.bioptimizers.com
Booby Food Podcast
BoobyFood 20% with Code F45-20
Le Leche League Safe Sleep 7
HappyCoSleeper IG
FPIES
Chatbooks Month Books $10 off your first order with code : AMANDAFLAMAGNA-P9ZL Here’s the link to get started: http://invite.chatbooks.com/17vnkp
GooTensils
Floorbed
Dreams Riviera
BoobtoFood
Solid Starts
Oh baby Nutrition
If you liked this episode please like and share with your friends and family! 🌟
You can follow us at:
@F45Hamiltondowntown
@the_effecutive (JB)
@livaligned ( Andy)
Come in for a 7 day trial at F45 Hamilton Downtown!
If you listened to this podcast you are eligible for a FREE week! :D
Email Andy at abaker@f45training.com
Northern Raised Meat Delivery
https://northernraised.ca
use code F45HDT to get FREE Protein for LIFE in every box!
Canadian Protein 15% off their whole site
https://canadianprotein.com/?sca_ref=5539686.9PSTJMJVa4
Check out BiOptimizers
and get 10% off using the code COACHANDY
www.bioptimizers.com
A long time coming! Sorry folks! I always enjoyed listening to others before I went into labour so I hope you enjoy mine :)
Get Your FREE bottle of Masszymes ( just pay the shipping) On until May 31st!
https://masszymes.com/igfree?gl=6634e9e33f5d605f1e8b456c
For any further purchases on their site use code coachandy at checkout for 10% off!
If you liked this episode please like and share with your friends and family! 🌟
You can follow us at:
@F45Hamiltondowntown
@the_effecutive (JB)
@livaligned ( Andy)
Come in for a 7 day trial at F45 Hamilton Downtown!
If you listened to this podcast you are eligible for a FREE week! :D
Email Andy at abaker@f45training.com
Northern Raised Meat Delivery
https://northernraised.ca
use code F45HDT to get FREE Protein for LIFE in every box!
Canadian Protein 15% off their whole site
https://canadianprotein.com/?sca_ref=5539686.9PSTJMJVa4
Check out BiOptimizers
and get 10% off using the code COACHANDY
www.bioptimizers.com
Jb and Andy share their failed detox attempt and discuss why strict diets are so difficult and daunting but also the important lessons you'll learn from each attempt. Whether it be an F45 challenge, a "detox" or a gut reset they may be incredibly necessary for your health but are you ready mentally, physically and emotionally? Furthermore, if it doesn't go well the first time don't give up but rather learn from the challenges that came up and determine how to make the next attempt more achievable and successful.
We also dig into longevity and how all little efforts go a long way when we plan to live long full lives.
If you liked this episode please like and share with your friends and family! 🌟
You can follow us at:
@F45Hamiltondowntown
@the_effecutive (JB)
@livaligned ( Andy)
Come in for a 7 day trial at F45 Hamilton Downtown!
If you listened to this podcast you are eligible for a FREE week! :D
Email Andy at abaker@f45training.com
Northern Raised Meat Delivery
https://northernraised.ca
use code F45HDT to get FREE Protein for LIFE in every box!
Canadian Protein 15% off their whole site
https://canadianprotein.com/?sca_ref=5539686.9PSTJMJVa4
Check out BiOptimizers
and get 10% off using the code COACHANDY
www.bioptimizers.com
This challenge was a huge success! In this ep, you'll learn why it was so successful and how to dominate any future challenges with these tips from our winners and their respective teams!
At the end, we have some member questions being answered as well so if you have any questions please submit via email or IG! ( details below)
If you liked this episode please like and share with your friends and family! 🌟
You can follow us at:
@F45Hamiltondowntown
@the_effecutive (JB)
@livaligned ( Andy)
Come in for a 7 day trial at F45 Hamilton Downtown!
If you listened to this podcast you are eligible for a FREE week! :D
Email Andy at abaker@f45training.com
Northern Raised Meat Delivery
https://northernraised.ca
use code F45HDT to get FREE Protein for LIFE in every box!
Canadian Protein 15% off their whole site
https://canadianprotein.com/?sca_ref=5539686.9PSTJMJVa4
Check out BiOptimizers
and get 10% off using the code COACHANDY
www.bioptimizers.com
Jb and Andy discuss how their routines have shifted after having their little one 6 months ago!
If you liked this episode please like and share with your friends and family! 🌟
You can follow us at:
@F45Hamiltondowntown
@the_effecutive (JB)
@livaligned ( Andy)
Come in for a 7 day trial at F45 Hamilton Downtown!
If you listened to this podcast you are eligible for a FREE week! :D
Email Andy at abaker@f45training.com
Northern Raised Meat Delivery
https://northernraised.ca
use code F45HDT to get FREE Protein for LIFE in every box!
Canadian Protein 15% off their whole site
https://canadianprotein.com/?sca_ref=5539686.9PSTJMJVa4
Check out BiOptimizers
and get 10% off using the code COACHANDY
www.bioptimizers.com
Andy interviews Janna to learn more about the creation of her company BoobyFood! BoobyFood is operated out of Calgary Canada and specializes in freeze drying your breastmilk into a shelf stable powder!
Janna has a background in Kinesiology and Nutrition and became "obsessed" with breastmilk, its properties and building a stash after she had her first child. Her company helps thousands of women preserve their stash for YEARS longer than in the freezer where it can then be used in bottles on-the-go without needed to use freezer bags or sprinkled on top of solids to add extra nutrition and antibodies to your little ones meals!
Want to get your stash freeze dried?!
Here's a link for 20% off orders
https://boobyfood.com/discount/F45-20
the discount code is F45-20
Listen to learn more and follow her at
@ILoveBoobyFood on Instagram!
https://boobyfood.com/
If you liked this episode please like and share with your friends and family! 🌟
You can follow us at:
@F45Hamiltondowntown
@the_effecutive (JB)
@livaligned ( Andy)
Come in for a 7 day trial at F45 Hamilton Downtown!
If you listened to this podcast you are eligible for a FREE week! :D
Email Andy at abaker@f45training.com
Northern Raised Meat Delivery
https://northernraised.ca
use code F45HDT to get FREE Protein for LIFE in every box!
Canadian Protein 15% off their whole site
https://canadianprotein.com/?sca_ref=5539686.9PSTJMJVa4
Check out BiOptimizers
and get 10% off using the code COACHANDY
www.bioptimizers.com
If you liked this episode please like and share with your friends and family! 🌟
You can follow us at:
@F45Hamiltondowntown
@the_effecutive (JB)
@livaligned ( Andy)
Come in for a 7 day trial at F45 Hamilton Downtown!
If you listened to this podcast you are eligible for a FREE week! :D
Email Andy at abaker@f45training.com
Northern Raised Meat Delivery
https://northernraised.ca
use code F45HDT to get FREE Protein for LIFE in every box!
Canadian Protein 15% off their whole site
https://canadianprotein.com/?sca_ref=5539686.9PSTJMJVa4
Check out BiOptimizers
and get 10% off using the code COACHANDY
www.bioptimizers.com
So sorry it took me this long to get it out! I recorded this (not knowing) when I was 4 days away from going into labour. It may not be perfect editing either so im sorry for that but my pockets of time are short these days! :P
I will do my best to add show notes in the coming weeks! Otherwise reach out to me on IG @Livaligned
Enjoy!
If you liked this episode please like and share with your friends and family! 🌟
You can follow us at:
@F45Hamiltondowntown
@the_effecutive (JB)
@livaligned ( Andy)
Come in for a 7 day trial at F45 Hamilton Downtown!
If you listened to this podcast you are eligible for a FREE week! :D
Email Andy at abaker@f45training.com
Northern Raised Meat Delivery
https://northernraised.ca
use code F45HDT to get FREE Protein for LIFE in every box!
Canadian Protein 15% off their whole site
https://canadianprotein.com/?sca_ref=5539686.9PSTJMJVa4
Check out BiOptimizers
and get 10% off using the code COACHANDY
www.bioptimizers.com
If you liked this episode please like and share with your friends and family! 🌟
You can follow us at:
@F45Hamiltondowntown
@the_effecutive (JB)
@livaligned ( Andy)
Come in for a 7 day trial at F45 Hamilton Downtown!
If you listened to this podcast you are eligible for a FREE week! :D
Email Andy at abaker@f45training.com
Northern Raised Meat Delivery
https://northernraised.ca
use code F45HDT to get FREE Protein for LIFE in every box!
Canadian Protein 15% off their whole site
https://canadianprotein.com/?sca_ref=5539686.9PSTJMJVa4
Check out BiOptimizers
and get 10% off using the code COACHANDY
www.bioptimizers.com
Here I am again giving as great detail as I can in my pregnancy experience so far!
I hope these help any new Mama's to be in some way by sharing my experience although everyones is unique!
Main Nursery Items and baby gear:
Crib and dresser : Babyletto Green guard certified
Mattress: Obasan GOTS and GOLS certified
Peanut Changer Pad
Diaper pail : Ubbi
Rocker/Glider : Monte design Green guard certified
Snuggle me organic sleeper
Baby Monitor (no wifi / less EMF and anti-hacker) : Infant Optics
Uppa baby Stroller, car seat and playard
Off gassing and materials certifications:
https://essentialsleepboutique.com/blogs/news/confused-about-green-certifications
GOLS / GOTS
Fetal HR Doppler
Nutriton:
Reducing headaches , increasing energy and amniotic fluid : LMNT electrolytes
Protein increase : Grass fed whey , Beef protein isolate, collagen powder
Pregnancy movement courses:
Push Prep ( Prenatal Pilates to prepare for birth and post pardon recovery)
Spinning Babies ( yoga for optimal baby positioning for labour)
Books / resources :
Nuture Month by month pregnancy guide
Ina May Gaskin guide to child birth
The business of being born documentary
The Natural Minded Mama IG
If you liked this episode please like and share with your friends and family! 🌟
You can follow us at:
@F45Hamiltondowntown
@the_effecutive (JB)
@livaligned ( Andy)
Come in for a 7 day trial at F45 Hamilton Downtown!
If you listened to this podcast you are eligible for a FREE week! :D
Email Andy at abaker@f45training.com
Want to give Northern Raised a try?
https://northernraised.ca/?via=1667580616879x481748272592977900
use code F45HAM for 15% off your first order!
Check out BiOptimizers Magnesium Breakthrough and get 10% off using the code COACHANDY
www.bioptimizers.com/magnesiumbreakthrough
The Challenge has changed a bit over the years so we thought it would be a good idea to give a new overview and our general tips to set you up for ultimate success. This is very similar information we give at our challenge talks and those who attend our talks out perform those who don't! So listening to this is a leg up on achieving your results. Listen the whole way through! !I know we get a little technical at times but the more you immerse yourself in this the more you'll get out of it!
Books:
Young Forever
The Strength Training Revolution
Podcasts:
Mind Pump : Raw Fitness Truth
The Doctor Gabrielle Lyon Show
Be Well By Kelly - Kelly Leveque Nutritionist
The Doctors Farmacy - Dr Mark Hyman
Peter Attia - The Drive Podcast
Recommended episodes :
Impact podcast with Dr. Lyon
Peter Attia and Rhonda Patrick
If you liked this episode please like and share with your friends and family! 🌟
You can follow us at:
@F45Hamiltondowntown
@the_effecutive (JB)
@livaligned ( Andy)
Come in for a 7 day trial at F45 Hamilton Downtown!
If you listened to this podcast you are eligible for a FREE week! :D
Email Andy at abaker@f45training.com
Want to give Northern Raised a try?
https://northernraised.ca/?via=1667580616879x481748272592977900
use code F45HAM for 15% off your first order!
Check out BiOptimizers Magnesium Breakthrough and get 10% off using the code COACHANDY
www.bioptimizers.com/magnesiumbreakthrough
You cannot and WILL not see results if you don't recover from your workouts!
Many members time and time again, come to us wondering why they have plateaued or are frustrated when they get injured. The question ( and answer) is always the same..
"What's your recovery strategy like?"
"oooooh.. uuuhh.. I take a day off 1x per week!"
We're here to tell you aaaaagin ..that's not enough.
Listen in to our reasons why that is and tips to enhance your recovery!
If you liked this episode please like and share with your friends and family! 🌟
You can follow us at:
@F45Hamiltondowntown
@the_effecutive (JB)
@livaligned ( Andy)
Come in for a 7 day trial at F45 Hamilton Downtown!
If you listened to this podcast you are eligible for a FREE week! :D
Email Andy at abaker@f45training.com
Want to give Northern Raised a try?
https://northernraised.ca/?via=1667580616879x481748272592977900
use code F45HAM for 15% off your first order!
Check out BiOptimizers Magnesium Breakthrough and get 10% off using the code COACHANDY
www.bioptimizers.com/magnesiumbreakthrough
In this episode, Andy sits down with Lifestyle and Health Coach - Tasha Star, to discuss the trends they both see in diet/nutrition, different coaching styles and "all of the fads". It seems that everyday there's a new trend in diet and nutrition and a new approach to "getting slim quick". But then again, some people believe it's all about aesthetics and others focus on "body positivity". This can sometimes cause neglect towards healthier lifestyle choices in an effort to steer away from the aesthetic obsessed majority. Neither group may be acknowledging the health consequences that can arise from these extremes.
So, what do you do when you want results but in the healthiest and most self-loving way possible?
Listen to find out!
Follow Tasha at @Tasha_Star_Fitness
Or email her at tashastarfitness@gmail.com
If you liked this episode please like and share with your friends and family! 🌟
You can follow us at:
@F45Hamiltondowntown
@the_effecutive (JB)
@livaligned ( Andy)
Come in for a 7 day trial at F45 Hamilton Downtown!
If you listened to this podcast you are eligible for a FREE week! :D
Email Andy at abaker@f45training.com
Want to give Northern Raised a try?
https://northernraised.ca/?via=1667580616879x481748272592977900
use code F45HAM for 15% off your first order!
Check out BiOptimizers Magnesium Breakthrough and get 10% off using the code COACHANDY
www.bioptimizers.com/magnesiumbreakthrough
We had the opportunity to sit down with Cathrine from Nutrisense ( A CGM company based in the states and unfortunately not providing services in Canada.. yet!) She's a Dietitian who specializes in Glucose monitoring to optimize your health. We all have unique biological responses to glucose so this is a great way to understand what foods serve you best and help you to think clearer, perform better and potentially live longer!
You can also learn a lot from using a single point in time glucose monitor with the finger prick and collect data yourself! If you have an suspicion you have a sensitivity please have your bloodwork done with a naturopath like
Justin Gallant ND.
If you liked this episode please like and share with your friends and family! 🌟
You can follow us at:
@F45Hamiltondowntown
@the_effecutive (JB)
@livaligned ( Andy)
Come in for a 7 day trial at F45 Hamilton Downtown!
If you listened to this podcast you are eligible for a FREE week! :D
Email Andy at abaker@f45training.com
Want to give Northern Raised a try?
https://northernraised.ca/?via=1667580616879x481748272592977900
use code F45HAM for 15% off your first order!
Check out BiOptimizers Magnesium Breakthrough and get 10% off using the code COACHANDY
www.bioptimizers.com/magnesiumbreakthrough
Books:
Real food for pregnancy
It starts with the egg
The better baby book
Expecting better
Book for Partner/ husband : The Expectant Father
Naturopaths for bloodwork:
Dr Justin Gallant Naturopathic Doctor ( Hamilton)
Nurture Burlington Fertility ND
Podcasts:
Number 1 must listen to for Pre pregnancy and Pregnancy diet
Why you need a water filter : https://stephencabral.com/podcast/286/
The Pregnancy podcast ( I listen to a tonne of these! she has an episode for every single topic you can think of):
Best Clean Water filters:
Aqua tru Reverse osmosis counter top
Shower filter
EWG ( Product toxicity data base ) https://www.ewg.org/skindeep/
Think Dirty App is amazing as well!
Supplements:
METHYL Folate (Not folic acid) 800mcg - 1mg minimum Methyl folate 5MTFH
Fish oils DHA minimums 400mg EPA minimums 800mg
CoQ10 400 - 600mg In trimester 0
Needed Prenatal My top choice but no iron you need to add separately
We Natal Prenatals for men and women
Thorne
Suku gummies ( I used in the very beginning especially when traveling)
If you liked this episode please like and share with your friends and family! 🌟
You can follow us at:
@F45Hamiltondowntown
@the_effecutive (JB)
@livaligned ( Andy)
Come in for a 7 day trial at F45 Hamilton Downtown!
If you listened to this podcast you are eligible for a FREE week! :D
Email Andy at abaker@f45training.com
Want to give Northern Raised a try?
https://northernraised.ca/?via=1667580616879x481748272592977900
use code F45HAM for 15% off your first order!
Check out BiOptimizers Magnesium Breakthrough and get 10% off using the code COACHANDY
www.bioptimizers.com/magnesiumbreakthrough
The data continues to point to strength training as being THE most important type of exercise to do as we age! We converge some very interesting evidence and science for you so that you can share this with friends and family who make need to hear this message.
We cover:
- How is form more important than the load/ weight we use?
- When are we ready to increase load/weight?
- Do we all need to rack up the bar with 3 plates on each side to see the benefits of strength training?
- What is the science showing us for those who focus solely on cardio/ running for exercise especially into older age?
- What can someone do to begin their strength training journey at any age?
- What is the bare minimum amount of weekly training for health and longevity?
If you liked this episode please like and share with your friends and family! 🌟
You can follow us at:
@F45Hamiltondowntown
@the_effecutive (JB)
@livaligned ( Andy)
Come in for a 7 day trial at F45 Hamilton Downtown!
If you listened to this podcast you are eligible for a FREE week! :D
Email Andy at abaker@f45training.com
Want to give Northern Raised a try?
https://northernraised.ca/?via=1667580616879x481748272592977900
use code F45HAM for 15% off your first order!
Check out BiOptimizers Magnesium Breakthrough and get 10% off using the code COACHANDY
www.bioptimizers.com/magnesiumbreakthrough
If you liked this episode please like and share with your friends and family! 🌟
You can follow us at:
@F45Hamiltondowntown
@the_effecutive (JB)
@livaligned ( Andy)
Come in for a 7 day trial at F45 Hamilton Downtown!
If you listened to this podcast you are eligible for a FREE week! :D
Email Andy at abaker@f45training.com
Want to give Northern Raised a try?
https://northernraised.ca/?via=1667580616879x481748272592977900
use code F45HAM for 15% off your first order!
Check out BiOptimizers Magnesium Breakthrough and get 10% off using the code COACHANDY
www.bioptimizers.com/magnesiumbreakthrough
We loved this chat with Norther Raised CEO Zack Langlois!
We believe there is a shift to get back to our roots with the traditional ways of farming, sourcing and eating our food. Importing food that we have grown right here in our beautiful country of Canada seems outrageous and it's truly costing our planet.
In this episode, learn why eating local, grass-fed and organic meats, seafood and other animal products is better for your health and the planet!
If you liked this episode please like and share with your friends and family! 🌟
You can follow us at:
@F45Hamiltondowntown
@the_effecutive (JB)
@livaligned ( Andy)
Come in for a 7 day trial at F45 Hamilton Downtown!
If you listened to this podcast you are eligible for a FREE week! :D
Email Andy at abaker@f45training.com
Want to give Northern Raised a try?
https://northernraised.ca/?via=1667580616879x481748272592977900
use code F45HAM for 15% off your first order!
Check out BiOptimizers Magnesium Breakthrough and get 10% off using the code COACHANDY
www.bioptimizers.com/magnesiumbreakthrough
In this episode JB and Andy Dig into the 9 Universal near truths about heath and wellbeing we can all adopt to become better, healthier versions of ourselves.
Justin wrote the full article on LinkedIn Check it out here!
https://www.linkedin.com/posts/justinlawrencebaker_activity-7000471727373762560-ufFd?utm_source=share&utm_medium=member_ios
If you liked this episode please like and share with your friends and family! 🌟
You can follow us at:
@F45Hamiltondowntown
@the_effecutive (JB)
@livaligned ( Andy)
Come in for a 7 day trial at F45 Hamilton Downtown!
If you listened to this podcast you are eligible for a FREE week! :D
Email Andy at abaker@f45training.com
Check out BiOptimizers Magnesium Breakthrough and get 10% off using the code COACHANDY
www.bioptimizers.com/magnesiumbreakthrough
If you have ever wondered what the difference between a GP and and ND this episode can give you some insight!
Dr. Justin gallant :
"If you are looking for a Naturopathic Doctor in Hamilton, Ontario who is a passionate and educated health detective, then you have come to the right place. I strive to optimize, educate, and guide you when it comes to your health. When a patient comes in, I make it my mission to determine the actual cause of their issues. I provide top-level healthcare. I care about my patients. I love teaching about how the body works so patients can understand why they are experiencing the symptoms they have and guide them to better health. I love analyzing blood work and I provide expert supplement and nutrition advice. Life is too short and precious to constantly be sick and tired of being sick and tired. "
Most people see their GP ( general practitioner) for yearly check ups, vaccines or maybe an unidentified rash or concerns about a mole. But if you try and ask your GP to help you with nagging fatigue, digestive issues, stress or weight management problems they will likely prescribe a medication or an over the counter drug to help the SYMPTOM. Naturopathic doctors ask WHY you have the symptom and look at your blood work to become a "health detective" to help solve the root of the cause of the issue. Their focus is to help you thrive not just survive or mask issues with a bandaid approach. We do realize that not all GP's act this way but with our experience, it is rare they have the time to sit down with you and go through all these little nuances to understand your lifestyle habits and how to improve in all aspects of life. Furthermore, Naturopaths get a VERY thorough list of levels to look at on your bloodwork panel compared to very few from the GP.
After your bloodwork is interpreted Justin recommends supplements, diet changes and perhaps lifestyle changes like workouts/stress management and more to help achieve better results when we retest. Generally we see him at least twice a year sometimes 3-4 to keep an eye on how things are changing.
If you're interested in working with Dr. Gallant you can find him at
www.drjustingallantnd.com
If you liked this episode please like and share with your friends and family! 🌟
You can follow us at:
@F45Hamiltondowntown
@the_effecutive (JB)
@livaligned ( Andy)
Come in for a 7 day trial at F45 Hamilton Downtown!
If you listened to this podcast you are eligible for a FREE week! :D
Email Andy at abaker@f45training.com
Whether you're an avid challenger or someone on a long term fitness journey this episode is for you!
We cover why you may not be seeing results for a multitude of reasons.
We are training in the gym for just 3% of our day.. what we do in the remaining 97%
(Recovery/Sleep, Nutrition and Stress) all play a role in your success.
First of all - no journey is linear!
Consistency, adaptation and discipline are the keys to success.
Remember that Challenges are a way to increase motivation and ideally increase long-term discipline. They are not a "fix-all" approach. Do not treat them as crash diets but more as focused periods on a long term goal and you'll be well on your way to the health, fitness and body love you're after.
Enjoy!
If you enjoyed this episode please rate this podcast! 🌟🌟🌟🌟🌟
Follow us:
@f45hamiltondowntown
@Livaligned
@the_effecutive
In today's episode we dig into our favourite supplements for performance and longevity. So if you want to sleep better, build more muscle AND live longer.. this is the episode for you!
We dig into exactly what we take every day and why and which ones are worth your money!
Disclaimer Please contact your Doctor or Naturopath before starting any new supplement regime. Blood work is KING! Know where you stand before changing anything.
Books we reference:
Younger You - Kara Fitzgerald ND https://www.amazon.ca/Younger-You-Reverse-Age_and-Longer/dp/0306924838/ref=sr_1_1?crid=11ZZ9OSC1N5QC&keywords=younger+you&qid=1662739288&s=books&sprefix=yoi%2Cstripbooks%2C994&sr=1-1
Real food for Pregnancy - Lily Nichols RD https://www.amazon.ca/s?k=real+food+for+pregnancy&i=stripbooks&crid=X7WEGTYW8QKZ&sprefix=real+food+%2Cstripbooks%2C181&ref=nb_sb_ss_ts-doa-p_1_10
Body Love - Kelly Leveque https://www.amazon.ca/Body-Love-Balance-Yourself-Forever/dp/0062569147/ref=sr_1_1?crid=JVTXQB75VBQP&keywords=body+love&qid=1662739649&s=books&sprefix=body+love%2Cstripbooks%2C129&sr=1-1
Also her podcast is amazing if you love to dig deep into nutrition! "Be well by Kelly" https://podcasts.apple.com/ca/podcast/be-well-by-kelly/id1493002505
Unlocking the Keto Code- Steven Gundry: https://www.amazon.ca/Unlocking-Keto-Code-Revolutionary-Deprivation/dp/0063118386
The Salt Fix - Dr James Di Nicolantino https://www.amazon.ca/Salt-Fix-Experts-Wrong-Eating/dp/0451496981/ref=sr_1_1?crid=2QW338CL6ARK3&keywords=the+salt+fix&qid=1662739450&s=books&sprefix=the+salt+fix%2Cstripbooks%2C141&sr=1-1
In this episode, we address a common question about overtraining. This recent question was submitted by a member in regards to overtraining with HIIT and Hormonal Health.
We dig into the science and the symptoms of overtraining - or what's even more likely in our community "overreaching".
In this episode you'll learn :
How to identify if you're overreaching at F45 + other life stressors and activities
Does elevated insulin impact your body weight?
Do menstrual cycles impact women's performance?
How to balance and prioritize work/life/exercise/sleep
The importance of sleep and hormonal balance and how to increase sleep quality (yes - even those who have younglings!)
Please rate and share if you enjoyed this episode!
Follow us at @f45hamiltondowntown
@the_effecutive @livaligned
Use code COACHANDY for 10% off www.BiOptimizers.com
At F45 we do challenges 4-6x per year. They can be as short as 2 weeks and up to 8 weeks long. But because it's an international brand originating from Australia the timing of the challenges doesn't always line up with our seasons / timelines. So, we believe that each time a member participates they should have a different goal or strategy in mind. This will make challenges more achievable and less daunting. We suggest that you use the time wisely and put emphasis on only 1-2 habits each time to build up the will and motivation to continuously get better and better after each challenge.
It's not always about who makes the most drastic change! Some of our most successful members have never won a challenge but participated in many challenges which produced long-lasting and sustainable change.
The next 6 week challenge starts Aug 22nd and we suggest that if you're not fully ready to go all in that you approach this challenge with these tips listed in this podcast:
- Track and understand your maintenence calories and current BMR (Basal Metabolic Rate)
- Track your protein and get at least 1g per pound of bodyweight in daily. You may not track perfectly or be eating nutritiously during these last few weeks of the summer but at least track your protein and get a clear picture of how much you consume
- Focus on performance metrics like playoffs and certain exercises in the gym to see how you're improving. Use a journal or note in your phone and record weekly ( push ups, deadlifts, pull ups , chest press etc)
- You can also use the Lionheart details as a new focus during a challenge. Aim to see your average heart rate lowering but points and calories high!
- We talk about how to track macros and which apps we recommend
- Why vegan protein sources should not be your first choice
- How protein impacts your performance, recovery and longevity
If you like this podcast please rate and share!!
Follow us at @f45HamiltonDowntown @Livaligned @the_effecutive
In this episode JB and Andy dig into why they love F45 ( no kidding?) and how you can get the most out of every class and challenge!
Learn how to :
Modify your workouts to suit your goals and/or injuries
Get the most out of EVERY F45 Challenge
How to measure more than just weight-loss as a metric for success
How to approach the challenge for first timers and for long time F45'ers
Our Favourite classes and why!
In this episode we dig onto our 7 favourite summer strategies to stay lean, feel balanced and healthy while you may indulge a bit more and potentially take more time off from training this summer.
It's not likely a time that you'll see results but we certainly don't want to regress! Maintenance and balance is key! It's very easy to lose muscle mass and but on excess body fat if you do not make that little effort within the 70/30 or 80/20 rule.
Listen in to learn how!
Follow us @F45HamiltonDowntown
@Livaligned
@the_effecutive
Check out BiOptimizers for the BEST digestive enzymes and Magnesium on the market and up your recovery game!
www.bioptimizers.com
use code COACHANDY for 10% the whole site.
"All exercise is not created equal"
In this episode we go over all the benefits of strength training and why it should always be apart of your routine especially when life gets busy.
A big trend we notice in the summer time is that people start to slack in their workout routines or replace F45 or going to the gym with steady state cardio like running or cycling. Some people even stop working out all together since they will be vacationing or going to the cottage weekly so why "waste" money on a membership you can only use 1-2 x per week? Some even believe golf is enough exercise...But to completely ignore strength training is the BIGGEST mistake someone can make. Don't get us wrong, moving is better than not moving BUT this does prove to us that most people do not understand the IMMENSE benefits of strength training for total health. Even if you can only workout 1-2x per week!
Learn how beneficial strength training is for not just aesthetics but longevity.
Learn the "minimum effective dose" and type of resistance that you can use to keep and build muscle mass.
Learn how to speed up your metabolism so you're a fat burning engine all summer long!
Does this mean you need to lift super heavy? Nope!
Does this mean cardiovascular training is pointless ? Nope!
Do I need a personal trainer to achieve this? Nope!
Will I look like a body builder if I strength train? LOL.. well if it were that easy..
Listen in and prioritize KEEPING your muscle mass around this summer. Building may not be possible but losing it is far worse! Plus the more muscle we have the more we can eat.. that is definitely a summer strategy!
Coach Andy and JB
Owners and Coaches JB and Andy Chat about the common elements that each of their outstanding members expressed help lead them to success in our past podcast interviews.
We identified that each of our 4 members had many common pieces of advice at the end of their interview that helped them achieve continued success. We've compiled them into the top 3/4 things that you must have in place for the same results.
Enjoy! Please Like, Share and rate us <3
Ian has been a member of ours for 8 months and joined post lockdown number 1. Since then he has been on an unstoppable mission and has lost 45lbs and dropped 18% body fat! He's been serious about his movement at F45 and beyond the gym adding lots of walks and tracking his TDEE (Total Daily Energy Expenditure). He's also taken his nutrition seriously by tracking macros and working with Coach Andy for added guidance and accountability. This has ensured that he has not lost any muscle during this time.. he actually has put on and kept 3lbs of muscle! This is due to his whole food eating habits and high protein diets along with tracking.
We'll let Ian explain the rest!
Please like, share and leave us a rating if you liked this content :)
Can you make progress at home? You sure can! Megan won the 45 day challenge all from online workouts!
Megan became a member during start of the Pandemic and continued her journey doing our online program. She stuck with it for the 6 weeks and then she came back in studio and continued to see incredible changes week after week.
Find out what she did, what changed, what was difficult and more of her wins along the way!
Enjoy!
Will Kay joined the F45 Hamilton Downtown fitfam soon after opening and quickly became a die-hard, staple member of the community! Will's commitment has been evident challenge after challenge, as he continues to demonstrate how hard work leads to results. He's lost over 30 lbs since joining us 2 years ago and has kept it off without any yo-yoing AND through the pandemic! This is due to Will's commitment and consistency to the program and not attempting to do crash diets or unsustainable methods to see results quickly. This is what we're about! Health and Lifestyle changes that are consistent. Challenges are great for added motivation but we must look past the challenges to achieve optimal health and fitness levels that last a lifetime.
I'm sure a majority of our members have been following Natalie during her journey over the last 7 months. It is just down right impressive! With over 20lbs lost and a 50% reduction in her body fat - She's not stopping until the bicep veins are poppin'!
She's proud of her age and what she's achieved and she officially became a grandmother this past year! (She's the hottest granny we ever did see!)
Beyond that her dedication to fitness and nutrition is so inspiring and infectious.
We are super proud of her and she has a great story to tell about how F45 lit that fire inside for her.
How did she do it?
How does she continue to see results?
What keeps her motivated?
What tips does she have for you?
All this and more during our interview!
Enjoy!
Follow Natalie at @Natalie_Sexton_
Andy and Jb Dig into (probably) their favourite topic .. PROTEIN
We dig into a little bit of science and biology to explain the roles of essential amino acids in the body so that you can fully understand the importance of Protein in your diet. This will also help you to better explain to your friends and family why you might be tracking your protein and being so mindful of getting enough. It's a confusing topic and family may or may not understand your new found love for the MOST important macronutrient for building a body that not only looks great but allows your entire body to repair and THRIVE!
What this episode covers:
What is protein?
Why do we need it?
How much do I need?
Can you have too much?
Is it bad for my kidneys?
What are other types of protein?
Can I get them from vegan sources?
How to get the body composition your after
Need help with digestion look no further than www.bioptimizers.com
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I recommend Masszymes, P3om and Magnesium Breakthrough
Andy and Jb give you very interesting and positive perspective on the novel corona virus - one that the media rarely shares with you.
They follow this up with the best way to prevent and/or get over ANY sickness quickly.
From supplements, to optimized sleep and recovery, to training. Not so surprisingly - what makes you resilient against viruses also makes you resilient against any chronic illness.
When we focus on "the fire and not just the smoke" we get to the root cause of illnesses and how this increases susceptibility to them.
So what is this recipe for impeccable health and longevity?
Tune in to find out more :)
Enjoy!
Daryls Bar code for 10% off : F45HAMILTON www.darylsbars.com
BiOptimizers enzymes, probiotics and magnesium code for 10% off : COACHANDY
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Jb and Andy dig into the common myths and questions they get asked all the time at the gym!
Does spot training work?
"I want abs" "I want to lose my love handles"
"How do I slim down my thighs?"
Cardio burns more calories so should I do only cardio classes to lose weight?
Should I workout fasted?
How can I burn more body fat?
Does lifting heavy help lose weight or High Reps?
Body Scan Results: I'm discouraged that I lost muscle!
Can I eat unlimited amounts of fruit?
Is my daily specialty coffee holding me back from my results?
Should I use Splenda (Sucralose) or Stevia?
Tips for eating treats or cocktails around the Xmas Holidays and NYE
Don't forget to jump on SLACK if you're a F45 Hamont Member :)
JB and Andy noticed that they always have great conversations while in the car on long drives! So, if you don't mind slightly less than perfect audio - then we hope you enjoy their real conversation.
Topic: Why do some of us struggle to see results?
We work SO HARD in the gym everyday but the infamous saying still holds true -" You can't outwork a bad diet". Why is that?
We talk about the the InBody scans, maintenance phases, 'bulking phases" does muscle look bulky, and the 80/20 rule. Enjoy!
JB interviews Andy on how she got ready for her body building competition (which never happened..thanks 2020, AGAIN). Along the way she learned so much about her body and continues to each time she goes through these specific phases of her training and diet. It's something we can all learn from and apply to our daily lives or when we decide to participate in an F45 Challenge. No one should be dieting all year long and conversely we shouldn't be completely disregarding our diet when we're not aiming for an end date.
She talks about how she dieted using Flexible Dieting/ Macro Tracking on an app called Avatar Nutrition https://www.avatarnutrition.com/, how her training was structured and why she believes nutrition and quality food is THE most important aspect in everyones life. She also talks about certain health markers that improved during her prep that she could see on her Oura Ring, https://ouraring.com/ which motivated her to keep going!
This podcast episode is a great reminder that:
1. We can all get to where we want to be we just need to make it a top 3 priority
2. If we haven't got there yet, we simply don't want it bad enough or it truly isn't a priority (even if we think it is.)
3. If you do drastic things to get there quicker - you won't learn the valuable tools for sustainable results and you will - without a doubt gain in back just as fast as you lost it.
4. There are amazing health benefits besides the aesthetic results from doing a diet or what we'd rather call it is "calculated eating"
We hope you enjoy this closer look at Andy's prep and take this advice into your next F45 challenge!
This week JB and Andy dive deep with Hamilton-based Naturopath Justin Gallant. Discussing topics ranging from Hashimoto's, thyroid and hormone conditions, collagen powder, whey protein powder, Darryl's bars and so much more like reduction diets, total stress loads and... you just need to listen to find out what else they discuss!
Enjoy!
LINKS:
- Justin Galant Naturopath Clinic: http://www.drjustingallantnd.com/
- MyNetDiary (iPhone/Android): https://www.mynetdiary.com
- My FitnessPal (iPhone/Android): https://www.myfitnesspal.com/
- F45 Challenge App (iPhone/Android): https://f45challenge.com/
- Challenge YouTube Link:https://www.youtube.com/channel/UCBx8QUbutbOmzMDikFtn_XQ
- F45 Meal Packages Ordering Link: https://f45meals.ca/pages/f45-meal-delivery-hamilton
- F45 Challenge Website to Sign Up: https://www.F45challenge.com
- F45 Instagram Link: @f45hamiltondowntown
This week JB and Andy host a live info session at their F45 studio, informing everyone of the exciting and dynamic new changes to the 8 Week Challenge, all while translating the science and numbers into easily consumed, protein-packed nuggets of knowledge.
Hit that play button to hear JB's Calculus Theory Equation of Single Digit Numeric Transformation, learn how you are ALLOWED TO HAVE COFFEE during the challenge and discover the names JB and Andy have for their vehicles ... cough they named it Frans.
LINKS:
- MyNetDiary (iPhone/Android): https://www.mynetdiary.com
- My FitnessPal (iPhone/Android): https://www.myfitnesspal.com/
- F45 Challenge App (iPhone/Android): https://f45challenge.com/
- Challenge YouTube Link:https://www.youtube.com/channel/UCBx8QUbutbOmzMDikFtn_XQ
- F45 Meal Packages Ordering Link: https://f45meals.ca/pages/f45-meal-delivery-hamilton
- F45 Challenge Website to Sign Up: https://www.F45challenge.com
- F45 Instagram Link: @f45hamiltondowntown
This week JB and Andy open up the podcast to their F45 members! Coach Andy and Coach Marie host a nutrition Q&A session around intermittent fasting, pre and post work out nutrition and so much more!
Hit that play button, sit back and soak in this wealth of information!
EPISODE LINKSF45 Hamilton Downtown: https://f45training.ca/hamiltondowntown/home
8 Week Challenge (Hamilton Downtown Signup Sheet): https://airtable.com/shraCavXdqpepYv7V
Follow F45 on Instagram: @f45hamiltondowntown
Coach Marie (Booking Website): superegomedispa.janapp.com
Follow Coach Marie on Instagram: @mariegold_rn
Bulletproof Coffee: https://www.bulletproof.com
Progressive Supplements: https://www.progressivenutritional.com
Oura Ring: https://ouraring.com/
Zero Fasting (Intermittent Fasting Tracker): https://www.zerofasting.com
Viomme (Gut Microbiome Testing): https://www.viome.com
DNA Fit: https://www.dnafit.com/us/
23 & Me: https://www.23andme.com/en-ca/
This episode, Justin and Andy break down Hamilton Downtown's latest 8 Week Challenge and dig into the different type of Challengers that arise throughout the 8 Weeks. Justin opens up about what type of Challenger 'bucket' he falls into and Andy tells us about how she brought a scale to a family dinner to weigh her food. Head into the holidays knowing what will happen and how you can manage all the good times!
EPISODE 3 LINKSF45 Hamilton Downtown: https://f45training.ca/hamiltondowntown/home
Follow Justin and Andy on IG: @f45hamiltondowntown
Oura Ring: https://ouraring.com/
F45 Challenge Website: https://f45challenge.com/
This episode, Justin and Andy take a chunk out of the new Netflix documentary Game Changers, discussing and myth busting the doc, all while setting the record straight on how you might approach a vegan or vegetarian lifestyle. Discover why Andy has to avoid cucumbers at all costs, how Justin has a special child hood connection to Bay Watch and hear their dog Bowie join into the podcast.
EPISODE 2 LINKSF45 Hamilton Downtown: https://f45training.ca/hamiltondowntown/home
Follow Justin and Andy on IG: @f45hamiltondowntown
Viome Testing: https://www.viome.com/
DNA Fit: https://www.dnafit.com/
23 & Me: https://www.23andme.com/
TruLocal: https://trulocal.ca/home
Precision Nutrition: https://www.precisionnutrition.com/
Oura Ring: https://ouraring.com/
Justin and Andy break down every single part of F45's 8 Week Challenge, answering questions you may have or didn't even know you had! Tune in to hear them discuss how the 8 weeks are broken up, why following a meal plan is so, so important and how you have an entire community around you, supporting you the entire way!
EPISODE LINKS
F45 Hamilton Downtown: https://f45training.ca/hamiltondowntown/home
8 Week Challenge: https://f45challenge.com/
Follow us on Instagram: @f45hamiltondowntown