The Intuitive Strength Podcast: Recent Episodes
Brie Ogletree
Brie Ogletree is an online fitness coach teaching women how to use strength training and nutrition to build a body they love. As a certified personal trainer and nutrition coach with six years of industry experience, Brie uncovers the truth behind what it really takes to get fit and stay fit. She also dives into all areas of wellness on this podcast to include mental health, body image, stress management, and even financial health to name a few. Tune in and subscribe to improve your training, your relationship with your body and food, and achieve sustainable fitness and health!
In this episode, we chat about how women in their 30s and beyond can start incorporating weight training into their fitness routines. I emphasize the importance of analyzing one's current life circumstances and goals to guide your training. I also highlight the significance of having a growth mindset and overcoming gymtimidation. What I recommend to get started: Having a plan, considering the gym layout, and starting with beginner-friendly exercises for the squat, hinge, upper body push, upper body pull, and core. We cover all this in detail and more on this episode! Chapters00:00 Introduction and Importance of Strength Training for Women04:22 Considerations for Training in Your 30s and Beyond07:59 Mindset for Lifting Weights and Overcoming Gym Intimidation12:39 Creating a Workout Plan and Choosing Equipment28:04 Mastering the Core Five Exercises for a Well-Rounded Strength Training Program40:17 Training the Core and ConclusionFREE Resources mentioned: Start Home Gym Guide- https://creative-innovator-7088.ck.page/43dd08ae96 Lifting Made Easy Template - https://train.brieogletree.com/lift IS Episode 12: Gymtimidation Got you Down? Here’s what to do! https://spotifyanchor-web.app.link/e/Of6o82ketIb IS Episode 63: How to Start Barbell Training https://youtu.be/A1UthUns_Cs IS Episode 83: Create your Most Effective Workouts Yet! https://youtu.be/Gt9LddNG2yoReady to jump-start your lifting journey with some coaching?? Hop on the Thrive Coaching priority list! You’ll be the first to know when membership enrollment opens!https://www.iscoaching.fit/thrivewaitlist Thanks for tuning in, subscribing, and sharing this episode!
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Episode Summary:
We're discussing not doing more than you need to to reach your fitness goals in this episode! I cover why doing LESS is beneficial to optimizing your workout efforts.
In this quickie episode, I'm breaking down the minimum dose effect concept and how to use it to your advantage in your workout journey.
Grab my FREE Lifting Made Easy Workout Template here!
Interested in online coaching? Book your free consultation today!
Chapters
00:00 Introduction and Subscription
01:55 Effective Workouts and Free Training Template
04:16 Avoiding Overtraining
06:58 Determining the Minimum Dose Effect
10:04 Exercise Should Enhance Our Lives
11:31 Conclusion and Free Resources!
Thanks for tuning in, subscribing, and sharing this episode!
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This week I’m breaking down exactly how to create your most effective strength-focused workouts yet! We walk through my free workout template, so if you haven’t grabbed it already, head over to https://train.brieogletree.com/lift so you can follow along!
Key Takeaways
- Having a plan is crucial for effective workouts and helps eliminate overwhelm and intimidation.
- Warm-up and mobility exercises are essential to prepare the body for exercise.
- Power development exercises prime the nervous system and improve explosive movements.
- Strength supersets save time and can focus on different muscle groups.
- Varying sets and reps and focusing on recovery are important for progress and avoiding plateaus.
- Conditioning workouts can be added for cardiovascular benefits and hypertrophy.
Thank you for subscribing and sharing this episode!
Join the Thrive Waitlist here
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In this episode, I share my journey of transforming my body over a span of 14 years. There were five major things I did that helped me go from my most uncomfortable, insecure body to the strongest, most capable, empowered body I have today. I share it all with you in this episode!
Join Thrive until March 8th for just $1! Use code: Women24 at checkout to grab your first 30 days of coaching for just a buck. https://iscoaching.fit/jointhrive
Chapters
00:00 Introduction and Background
03:09 Learning How to Lift Weights
07:22 Importance of Moderate to Heavy Strength Training
09:12 Reducing HIIT and Cardio Workouts
12:03 Listening to Your Body
23:01 Improving Relationship with Your Body
31:37 Recap and Conclusion
Thank you for liking, subscribing, commenting, and sharing this episode!
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In this episode, we talk about how to keep your workouts fresh and exciting when following a strength-based program. I start by sharing personal updates about my life and business (if you’re interested! Otherwise, just fast forward!)
I’ve got 3 ideas to keep your workouts interesting as you work towards your goals:
- Switching up your programming
- Varying your conditioning,
- Including exercises you enjoy.
START-> Grab your FREE Lifting Made Easy Template: train.brieogletree.com/lift
Be the first to know when Thrive opens up! -https://www.iscoaching.fit/thrivewaitlist
Thank you for liking and subscribing!
I also love hearing from you! Leave a comment or voice message!
Chapters
00:00 Introduction and Personal Updates
03:21 Topic: How to Keep Your Workouts Fresh and Exciting
07:31 Chapter 2: Switching Up Your Programming
12:25 Chapter 3: Varying Your Conditioning
20:35 Conclusion
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Join Thrive!- Founding members can join today for just $17! We start Oct 1st!
I knoowwww how frustrating it can be to be working so hard in the gym and have very little to show for it. You feel like you’re doing all of the right things and nothing…
I created this episode specifically for you if you’re currently struggling to see some tangible results from your workouts. These two reasons can be a game-changer for your fitness progress moving forward, so be sure to tune in!
Time Stamps
Main Topic: Two Major Roadblocks to Progress in Lifting (04:49 - 15:43)
Lack of Progression (04:49 - 11:11)
So, let's get into the nitty-gritty. One of the biggest reasons you might not be seeing the results you want in your lifting sessions is the lack of progression.
Trust me; it doesn't have to be massive leaps. It's about making small improvements over time. Having a structured training plan can help you track this effectively.
Whether it's increasing weights, reps, or refining your form, it's all part of the progression game.
Inconsistency (11:11 - 15:43)
Now, the other major roadblock is inconsistency. Consistency is king in achieving your fitness goals.
If you're not consistently showing up at the gym, especially for strength or physique goals, you're unlikely to see the results you desire.
Be honest with yourself about your commitment to your goals.
Personal Experience and Closing (15:43 - 19:24)
Speaking from my own experience, consistency and progressive overload were game-changers. That's when I started seeing serious changes in my physique and strength.
I'd love to hear your thoughts and experiences on this, so feel free to share them.
Closing Remarks (19:24 - End)
Thanks for tuning in!
If you want to take your training to the next level, consider joining my upcoming women 's-only lifting membership!
Don't miss out; you can find the registration link right here!
Founding members can join today for just $17!
Until next time, stay strong and keep lifting!
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I'm back! Here's what's been going on since I posted my last episode! I share what to expect from the podcast moving forward, answer a few questions I received on IG (come connect @brieogletree!), and let you in on a brand new coaching membership I plan to role out this fall!
To be the FIRST notified when Thrive Coaching opens (and receive the best membership price and bonuses!), join the waitlist! : https://www.iscoaching.fit/thrivewaitlist
I'm only accepting a limited number of people into the beta round, so get on that list!
Thank you for listening, subscribing, reviewing, and sharing the show!
Send in a voice message: https://podcasters.spotify.com/pod/show/brieogletree/message
One of the biggest reasons why women are getting the fitness results they desire is because they're not showing up consistently for their workouts. So let's fix that! Tune into today's episode for 5 easy steps you can take to dramatically increase your show-up rate for your workouts.
Think I'm missing anything? Let me know by leaving a voice memo or shooting me a DM over on IG @brieogletree!
Steal my workout template here!
Thanks for tuning in, and remember to subscribe so you're notified of future episodes!
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Hey, ladies! Get ready to unleash the mindset secrets of badass lifters! 🏋️♀️💪 Whether you're a seasoned pro or just starting out, these tips will help you crush your fitness goals and conquer the weights!
🎯 What Makes a Successful Lifter? It's not just about picking heavy things up and putting them down—successful lifters:
- Stay consistent and love pushing their limits.
- Embrace the challenge even when they're not feeling it.
- Always get what they want from their training.
Join us as we dig into the mindset of successful lifters. Let's level up your fitness game and slay those lifting goals! 🔥🚀 Remember, it's not just about lifting weights—transforming your mindset can take your fitness journey (and YOU) to a whole other level!
Let me know your thoughts about the episode by leaving a voice message or connecting with me on Instagram @brieogletree!
And lastly, I would loovvveee it if you took a few minutes to let me know what you think of the show! Please leave a rating and review wherever you're tuning in! 💕 Happy training!
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Time is a big barrier for a lot of women when it comes to prioritizing their physical health, so let's talk about it! In this mindset audio, I offer a simple exercise to help you find the time to move or prioritize your nutrition and how to make the time you do have to work towards your goals work for you.
Lifting Confidence is open for enrollment until June 30th at 4:30 pm EDT. Head to https://iscoaching.fit/join to join today and begin building YOUR sustainable approach to fitness!
Thanks for listening and subscribing! : )
Happy training!
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In this special episode, I sit down with Lifting Condifence alumni student Susan Balou, and she shares the unique fitness journey that ultimately led to her signing up for the Lifting Confidence program.
Susan shares:
- Her background in fitness, exercise, and her struggles with her weight
- Her powerful motivation for seeking coaching around getting stronger and exercise consistency
- Why she ultimately decided to join Lifting Confidence and her initial thoughts about the program
- Her biggest takeaways from Lifting Confidence
- Her best advice for any woman just getting started on their fitness journey (this is goood!)
There were so many great takeaways from this conversation so I hope you enjoy as much as I did!
You can connect with Susan here! 👇🏽
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Website: https://www.sbalou.com/
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Instagram: https://www.instagram.com/susanbalou_dynamic_copywriter/
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Podcast: https://lifecareerrewritten.buzzsprout.com/
My free live workshop is tonight and tomorrow (June 20th and 21st)!
Join me! https://www.iscoaching.fit/workshop
Thanks for liking and subscribing!
Send in a voice message: https://podcasters.spotify.com/pod/show/brieogletree/message
In today's short episode, you'll learn a simple 3 step process to identify what types of foods may be missing from your diet. This is an easy mindful approach; no diets or restrictions here!
Attend the FREE YOUR Fit Plan Workshop! - Head to https://iscoaching.fit/workshop to save your spot for June 20th or 21st!
In this free workshop, you'll learn one of the top reasons affecting women's fitness results, the biggest lesson I've learned in my fitness journey and how to avoid it, and my 6-factor framework to guarantee fitness success. Sign up to start getting better fitness results today!
Thank you for tuning in, liking, sharing, and subscribing : ) You're the real M.V.P. for leaving a rating & review!
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We're back with another quick audio to help you continue showing up and dominate you lifting game. In this episode we dive into a common misconception around consistency that I believe often holds people back from showing up for their workouts at all. We're putting an end to that today!
I'd love to know if you've been affected by this misconception and what your plan is to reframe how you think about training/ workout consistency.
Reach your body goals long term -> Get on the Lifting Confidence Waitlist: https://www.iscoaching.fit/waitlist
Thank you subscribing, sharing, and leaving a rating & review! Your support means the world <3
Send in a voice message: https://podcasters.spotify.com/pod/show/brieogletree/message
Strength training is a scalable skill that can meet you where ever you’re at along your strength training journey. This week’s episode is a discussion around various ways you can modify or progress different strength exercises to create a challenging and effective workout for your current fitness level.
(My fur baby Zoey decided to make an appearance in this episode lol)
Hop on the waitlist for Lifting Confidence! https://www.iscoaching.fit/waitlist
Grab your free workout template: train.brieogletree.com/lift
Thank you for liking and subscribing!
Send in a voice message: https://podcasters.spotify.com/pod/show/brieogletree/message
Welcome to this special Lifting Mindset series to help you get started with, show up for, and feel empowered on your lifting journey! I will be dropping several episodes over the next few weeks about common barriers I see holding many women back from picking up weights and strength training on a regular basis. My goal with this series is to help you overcome as many barriers as possible so that you can get strong, move better, and feel your absolute best in your body!
This first episode is all about gymtimidation. We discuss:
- What it is and how it works
- Important truths to remember
- My best tips for not letting it stop you on your lifting journey
Please share this episode or series with a friend who may be struggling with the same things. Sharing is caring <3
Need a training plan? STEAL MY WORKOUT TEMPLATE!- train.brieogletree.com/lift
Let me know your biggest takeaway from the episode by leaving a voice message or comment!
Send in a voice message: https://podcasters.spotify.com/pod/show/brieogletree/message
I asked on my Instagram what exercise you most wanted to learn how to do, and pull-ups came in first, tied with handstands! This week's episode is your 90-day guide to crushing your first bodyweight pull-up. I break down how I would program for working toward your first pull-up into three 4 week blocks, with the final week as your test week. Tune in to get your pull-up plan!I put everything I discussed into an easy-to-follow pull-up guide! Grab yours hereGet on the waitlist for Lifting Confidence! - https://www.iscoaching.fit/waitlistThanks for subscribing and sharing the show!--- Send in a voice message: https://podcasters.spotify.com/pod/show/brieogletree/message
If you find yourself getting intimidated about where to begin when it comes to your strength training journey, this episode is definitely for you! This week I'm breaking down the many options available when it comes to strength training. There are so many, I forgot a few and had to add them in! This is why I love strength training. You can get strong and accomplish your goals in a variety of ways.
You'll learn:
- The definition of strength training and how it's really an all-encompassing term
- Several different strength training modalities you can get started with
- How you don't need much (or any!) equipment to get started on your strength training journey
Thanks for tuning in! Be sure to subscribe so you don't miss an episode (and it really helps out the show!)
Goodies:
GET A TRAINING PLAN: train.brieogletree.com/lift
GET ON THE WAIT LIST FOR LIFTING CONFIDENCE: iscoaching.fit/waitlist
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I’m excited to share this mindfulness conversation I had with Licensed Professional Counselor and best friend of many years, Nipa Desai. Mental health plays a huge role in our holistic wellness and the conversation is very fitting for May, Mental Health Awareness Month.
Nipa’s goal as an LPC is to help her clients become the best versions of themselves by managing their emotions and living a values-driven life. She practices a holistic, strengths-based, and eclectic approach to mental health.
Nipa utilizes different treatment modalities including Acceptance and Commitment Therapy (ACT), Cognitive Behavioral Therapy (CBT), Mindfulness, and Dialectical Behavioral Therapy (DBT) while individualizing interventions based on identity and cultural backgrounds.
During our convo, we discuss what mindfulness is, how it can help you process your thoughts and emotions, how mindfulness can lead to a more meaningful life, how to start using mindfulness today, and more.
Nipa just opened up a private virtual practice in Pennsylvania and is accepting new clients. She is also available for follow-up questions. Please visit her website at www.alignmindtherapy.com or email her directly at info@alignmindtherapy.com.
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If you’ve ever wondered what fitness supplements are worth spending your precious dollars on, you’ll want to tune into this week’s episode!
I went over my 3 golden rules for consuming supplements in episode 64, but in this episode I dive into the specific supplements I think are the best to give you an edge in your fitness journey. Sadly, there are not a lot of them!
Please like this video and subscribe for more FREE fitness education just like this!
Ready to start your lifting journey?? Check out my UPDATED FREE Lifting Made Easy workout template to help get you started!
Visit https://train.brieogletree.com/lift
AUDIO ONLY LINKS: https://podcasters.spotify.com/pod/show/brieogletree
Get on the waitlist for Lifting Confidence: https://www.iscoaching.fit/waitlist -- the 8 week coaching intensive to learn how to lift and move your best!
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Sometimes you just don’t have 45 minutes to one hour to get in a workout. So what can you do for your strength training-focused workouts when you’re short on time? I break down exactly that for you in this episode!
We discuss:
- A brief overview of how I structure strength training-focused workouts for group and private clients
- What to focus on and do when you have 10, 20, or 30 minutes to get in a strength training workout
- A few other alternatives for workouts when you’re short on time and just looking to break a sweat
Not following a training plan right now? Get a FREE one by clicking here! - Answer the questions and BAM- you’re custom sample workout is delivered straight to your inbox!
Want to start lifting weights or dabbling with strength training but not making much progress? You need Lifting Confidence in your life! I’ll teach you everything you need to know to uplevel your lifting game in this 8-week program!
Join the waitlist and be the first to know when it opens again! brieogletree.com/waitlist
Thanks for liking and subscribing!
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Are you doing these 3 KEY things in your fitness journey?? You probably hear a lot of varying pieces of advice on how to best approach your fitness goals, but I believe these 3 key elements are foundational to your fitness success, regardless of your goals or individual journey. Tune in to find out what they are!
Get a free sample workout customized to your goals: podcast.brieogletree.com/pro
Want to learn how to lift properly and effectively for your goals? Get on the waitlist for Lifting Confidence!
Thank you for subscribing and leaving a rating/ review!
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The United State supplement industry is a $30+ billion UNREGULATED industry. So how can you know what supplements work and are safe to consume?
This week I discuss 3 rules to help you navigate the supplement industry so that you can stay safe and save money (because trust me, not every supplement is worth your hard-earned dollars).
In addition to 3 rules for navigating the supplement industry, we also have a discussion around:
- Where focusing your health and fitness efforts really matters (spoiler, it’s NOT supplements!)
- Some examples of supplements I do take
- How to research supplements you’re thinking about taking.
Looking for workout guidance? Plan YOUR best workout by heading to podcast.brieogletree.com/pro!
Interested in learning more about Lifting Confidence, my 8-week intensive training program for beginner to intermediate lifters? Get on the waitlist! www.brieogletree.com/waitlist
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While many many more women are lifting weights these days, barbell training continues to be scary territory for many women for a variety of different reasons. This week I give you my insights on things to think about and tips for beginning your barbell training journey!
We discuss:
- Important mindset shifts around barbell training
- How you can start barbell training before you even pick up a barbell
- The different types of barbells available to start training (from 0 to 45+ lbs)
- Other barbell training considerations
Helping women get strong, especially with barbell training, is why I created my signature program, Lifting Confidence.
You can join the waitlist for the next round here!
Grab your FREE custom workout by taking the Train Like a Pro Quiz here
Thank you for listening, subscribing, and sharing the show!
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Growing bigger, stronger glutes is still a trending goal for women in 2023. I love this goal for women because stronger glutes = a stronger and better-moving body overall. This episode is all about what exercises to include to build your best backside. I’ve created a FREE PDF as a reference for this episode to help you build your best glute-focused training program! I am currently taking on private online coaching clients (and can build you YOUR best booty building program)! Email me at Brie@brieogletree.com to get started today. Audio Only: iscoaching.fit/podcast Have you subscribed to the show yet?! Be sure to subscribe so you stay on top of your fitness, nutrition, and wellness game!
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Are you finding yourself in an exercise rut?
Maybe you had a great start to working out this year, and as the weeks went by, you’re finding it harder and harder to stay consistent.
In this week’s episode, I give my best recommendations for getting your fitness momentum back so you can get back to feeling your best!
THRIVE will reopen for members in April! I am currently accepting a limited amount of 1:1 online training clients with two flexible options available. Email me at brie@brieogletree.com to sign up!
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I'm sure you've seen the trainers and fitness influencers on IG or social media doing the absolute most in their exercise videos. They string a bunch of different exercises together or create a really complicated sequence that most would have a lot of difficulty completing...
Well, in today's episode, I'm exposing them ALL! Just kidding... kind of. What I do talk about is mastering the basics when it comes to training and what that entails. We talk about:
- How these fabulous trainers and influencers ( I mean it, they're fabulous and probably well-intentioned) more than likely don't train this way on a regular basis.
- How to get real results from your strength training-based program
- What types of movements to include in a well-rounded strength-training program
- How periodization works on a basic level
- How to structure your workouts to get the most out of your training
Enjoy! And be sure to share this episode with your friends if you find it helpful!
GRAB YOU FREE CUSTOM WORKOUT HERE: train.brieogletree.com/pro
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Fitness is so much more than just weight loss! While the messaging in the fitness industry is becoming more inclusive, I still think we have a lot of work to do. This episode will give you 5 non-weight or body-related goal ideas you can work towards to have an empowering fitness experience!
Please subscribe for more fitness education just like this!
Grab your FREE custom workout: train.brieogletree.com/pro
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Some common questions I get as a fitness coach are "What's the best exercise for xyz?" or "What's the best supplement for [insert fitness result here]?" In this quick episode, we discuss what your fitness big rocks vs. little rocks are and where your focus should really be in your fitness journey.
Get a FREE custom workout: train.brieogletree.com/pro
Please like and subscribe for more fitness education! : )
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February is already here ya'll! How are those fitness and wellness goals going??
If your answer to that is along the lines of, "I've fallen off track" or "What fitness goals?".... you gotta listen to this episode. Let's get you back in the game! It's never too late to get refocused, so let's beat the lousy statistics this year shall we?
If you're in need of a training plan to get moving, check out my newest free resource, The Train Like a Pro Quiz. Answer the questions and have a plan emailed to you! Visit train.brieogletree.com/pro
You got this. Happy training.
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Happy 2023! Please enjoy this quick rant on my mindset transformation around body image and negative self-talk. I talk about where I started and where I am now, as well as one of the ways I was able to overcome my battle with self-image that I learned from another coach!
Looking to jump-start your fitness journey in 2023? Create the best workout for your goals! Head to https://train.brieogletree.com/pro
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2023 is less than a week away, and a lot of us have our sights set on getting our health and fitness together as soon as January 1 hits. This year, I offer you a different way of approaching your goals that I know will make a difference in your progress over the new year. Will you take it?!
WANT TO PLAN YOUR 2023 FITNESS ROUTINE TOGETHER IN 2023?!
JOIN ME LIVE! I'll walk you step by step through creating the perfect fitness plan for YOU and your unique lifestyle!
SIGN UP FOR A YOUR FIT ROUTINE WORKSHOP👇🏽
Register for Thursday Jan 5th or 12th at 8pm EST here:
https://us02web.zoom.us/webinar/register/WN_ayXZaQxUQvG69xbHvK6YoQ
Register for Jan 7th at 1pm EST here:
https://us02web.zoom.us/webinar/register/WN_TOYIGERtQHOzhEuiYUry1g
Thank you for listening and subscribing to the show!
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Time- one of the most common reasons I hear for not working out. I get it! We’re all busy.In this episode, I offer my method for finding time to work out even if you’re the busiest person on the planet. We also discuss a few tactics for getting in an affective work out with the time you do have.Free resources discussed in this episode:Train like a pro: https://podcast.brieogletree.com/pro (updated version coming very soon!)Home gym starter guide: https://podcast.brieogletree.com/homegymThank you for liking this video, and subscribing to my channel or podcast!--- Send in a voice message: https://anchor.fm/brieogletree/message
Spoiler Alert: there is no right answer here, but this episode will help you figure out what the best option(s) are for YOU. We cover the pros and cons of training with dumbbells, barbells, and kettlebells!
Free Resources: 👇🏽👇🏽👇🏽
Train Like a Pro: https://podcast.brieogletree.com/pro
Equipment Guide: https://train.brieogletree.com/equipment
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The new year is a great time to take on new goals and new habits! This episode is a simple and quick reminder of 3 things to keep in mind as you continue working towards your health and fitness goals in 2023! Grab your FREE training template here: Podcast.brieogletree.com/pro Please subscribe to the show to get notified about every new episode! --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app--- Send in a voice message: https://anchor.fm/brieogletree/message
Special Announcement!
I plan to launch a brand new 8-week group program on January 15th called Lifting Confidence! This program will give you everything you need to achieve and maintain your strength and physique goals in 2023! You’ll get the lifting program, nutrition guidance, accountability, AND education you need to become the strongest version of yourself (without strict dieting or excessive exercise).
I’m currently offering 10 pre-sale spots at 50% off the enrollment price in January in exchange for some feedback on the program over the next 6-7 weeks via a weekly questionnaire. You’ll also get access to all of the bonuses I offer when regular enrollment opens in January!
Pre-sale enrollment ends on December 2nd, or when spots run out, so claim your discounted spot today! I can’t wait to train together in 2023!
Click here to enroll today!
In this week’s episode we’re covering the 5 key movements every lifting program should have to optimize your strength and how you move.
We cover: what a movement first philosophy is, the 5 movements you need in your program, what muscle groups they work, examples of each for beginner and intermediate lifters, and some real-world applications for these exercises.
This is a great episode to follow along with the FREE Train Like a Pro Cheatsheet, so you can create a plan that works for your unique lifestyle! Grab it here: https://podcast.brieogletree.com/pro
Thanks for watching/ listening! Please like and subscribe for more episodes just like this every week.
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The Holiday season is here! While this time of year can be fun and memorable for many, it can also induce a lot of stress around our food and exercise choices. The goal of this week’s episode is to help you feel good about your nutrition and fitness choices this season with the five tips that I share!
Enjoy your Thanksgiving break and cheers to a less stressful Holiday season!
SPECIAL ANNOUNCEMENT COMING NEXT WEEK! Make sure you’re subscribed to the show to be the first to know!
Grab your FREE Train Like a Pro Cheatsheet to help plan your workouts for the Holidays: podcast.brieogletree.com/pro
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This week we uncover 7 major mistakes I see beginner lifters make and how to fix them. I’ve made ALL of these mistakes, but I’m here to help you avoid them and continue improving your lifting!
We have discussions around ego lifting, picking the appropriate weight selection for you, how to lift with intention, and how to be a student of movement.
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Shoot me a voice message! Let me know a topic you'd like me to cover on the show!
Please consider subscribing to the show for more fitness/ nutrition/ wellness education just like this!
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Based on a 2015 study, something like 42% of injuries in fitness facilities occurred due to free weights like dumbbells, plate loading bars, etc.. so if you have some nervousness around lifting I totally get it. I’ve created this episode to help ease your anxieties around lifting weights and am providing my top tips for how to get strong SAFELY. Tune in!
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Watch this episode on YouTube!
Thanks for listening! Please like and subscribe to continue receiving free fitness/nutrition/wellness education!
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References:
Gray, S. E., & Finch, C. F. (2015). The causes of injuries sustained at fitness facilities presenting to Victorian emergency departments - identifying the main culprits. Injury epidemiology, 2(1), 6. https://doi.org/10.1186/s40621-015-0037-4
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Entering a new workout space can feel intimidating, no matter if you’re new to working out or if you’ve been training for a while. This week we discuss six ways to help boost your confidence in a new gym space so you can accomplish a quality workout every time you go!
Need help creating the perfect workout plan for YOU?! I got you! Head to https://podcast.brieogletree.com/pro to grab your free cheatsheet and start creating workouts in line with your goals!
Want to see my face? Click here for the video recording of this episode!
As always, thank you for your support. If you're loving the show, please consider leaving a rating and review on your favorite podcast app!
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In this episode, I’m talking all about home gym equipment. Whether you’re a beginner to resistance training/ lifting weights or you’re just looking for sensible (and affordable) home training solutions, this video is for you!
I give you the bare-bones equipment I recommend for experiencing great resistance training/ lifting workouts at home (and honestly, not a lot of equipment is needed!)
GET YOUR FREE STARTER GYM RESOURCE GUIDE HERE:
https://podcast.brieogletree.com/homegym
This PDF has all the equipment I spoke about in one place : ) The links included in the PDF are affiliate links. I receive a small commission for recommending the product at no additional cost to you.
Thanks for listening! Please consider subscribing and leaving a review. It really helps the show grow!
Questions? Shoot me a DM over on IG @brieogletree
Want to catch the video on Youtube? Click Here!
Happy training 💪🏽😁
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We are taking a break from nutrition this week (if you haven’t been tuning in, we took a deep dive into nutrition over the last 8 episodes of the show!), and talking about a very important concept in fitness called the minimum effective dose.
In this episode you will learn:
- How I learned the hard way that the “go hard or go home” mentality does not work long term and why it’s more harmful than productive
- Why beating yourself up in your workouts is not a requirement to get results
- What the minimum effective dose is and ways to use it to your advantage
- What it looks like to build a more sustainable approach to fitness that serves you for years to come
- Why prioritizing recovery will help you get closer to your goals
Your action items from this episode:
- Simplify your training sessions by building a plan that works for YOU and is aligned with your goals and lifestyle
- Grab my FREE Train like a Pro Cheatsheet to help you build that plan by clicking here
- Incorporate lower-intensity movement into your daily life. Walking, yoga, leisure bike rides, hiking, etc…
- Align your nutrition with your fitness goals and let them work hand in hand (visit the previous 8 episodes for more guidance on this!)
- Prioritize recovery. Build it into your program to better adapt to your training and look, move, and feel your best!
Thank you so much for tuning in! Please be sure to subscribe for more episodes just like this. If you're really loving the podcast, please leave a rating and review! I truly appreciate your support. <3
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We are tackling fats this week, the last macronutrient I have left to cover! I’m giving you all of the important Fat Facts to be an informed eater and to support your health.
We discuss:
- Why you need fats in the diet
- The 2 different categories of dietary fat (and examples)
- Consuming fat-The biggest contributor to your overall health
- How much of each type of fat to consume
- What fats to avoid
- Fat consumption vs. carb consumption - how to balance the two around your workouts!
I’ve created you a Fat Facts PDF guide to reference everything we talk about today so that you can start putting this nutrition knowledge to good use!
As a reminder your action items from this episode are:
- Download the Fat Facts PDF
- Audit your current fat consumption. The types of fats you’re eating, how much, and how many. Just become aware of it, no need to change anything right away!
- Figure out what types of fats you can add to improve your fat intake ratio and what foods you’d like to start eating more of.
Thanks for watching and listening. Please subscribe for more nutrition, fitness, and wellness related episodes!
Interested in bumping up your Omega 3’s with a concentrated plant based supplement?
Check out https://brieogletree.juiceplus.com/us/en/products/omega/omega-blend-capsules
This is a high-quality plant-based omega blend that has been clinically tested and NSF certified (a public health and safety company). I don’t play when it comes to supplements and only use the best! Feel free to email me with questions about Juice Plus Omega Blend at Brie@Brieogletree.com if interested.
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This week you’ll learn about three powerful fitness nutrition factors to step up your nutrition game in support of your fitness goals!
As long as you have your foundational fitness habits down, these 3 factors will allow you to get the most out of your nutrition as it relates to your workouts/ training plan.
I encourage you to go back and listen to episodes 7 and 37 of The Intuitive Strength Podcast before listening to this episode.
Episode 7: Macros & Easy Portion Control. This episode will teach you what the macros are and an easy method for portioning your meals.
Episode 37: Game Changing Eating Habits to Stop Dieting for Good. This episode will cover the foundational eating habits to get the most out of your nutrition.
This episode is also available on Youtube! Please consider subscribing : )
Thank you for listening. Talk to you next week!
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This week we’re talking all about carbs and how to use them to your advantage! We discuss why carbs are important to consume, why carbs tend to have a poor reputation, what carbs to eat more of and which ones to eat less of, as well as some tips for finding the right amount of carbs for you and your goals (no measurements or numbers involved!).
Grab your FREE Master your Carbs Cheatsheet right here!
Please don’t forget to subscribe to the podcast if you found it helpful : )
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This week we uncover whether food tracking is a good option for you or not. I walk you through the pros and cons, some different methods of tracking using apps on your smartphone, and wrap it up by helping you decide if it's worth your time.
Loving the podcast? Please share this episode with a friend!
Have a burning question you want me to address? Shoot me a voice message below!
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This week we’re uncovering 5 ways to meal prep. Meal prepping in its many forms is a helpful tool in reaching your fitness and nutrition goals, so hopefully one of these methods resonates with you!
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Starting this week for the next several episodes, we are taking a deep dive into nutrition! This week we are covering protein, why it's important, and what foods are considered quality sources of protein. I dive into some examples of high-protein foods and also talk about how I use "convenience foods" to add more protein to my daily intake.
Grab your free high protein food reference list here!
If you're loving the podcast, please consider leaving a rating and review to help the show! Thanks for listening!
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This week's episode is all about how to adopt and create new habits or changes to get those massive results you're looking for. I walk you through the principles behind creating lasting change. Tune in to start implementing new habits today!
Episode resources:
The Compound Effect by Darren Hardy
Precision Nutrition: The Essentials of Sport and Exercise Nutrition
(Book links above are Amazon affiliate links, which means if you do decide to purchase through the links, I do make a small commission for the recommendation at no additional cost to you. I appreciate your support!)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3505409/
Click here if you'd like to check out the Life Time Elevate Program
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
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This week on the podcast, I discuss the tips and habits that helped me transform my relationship with food and dieting!
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This week, we chat generally and specifically about what to do if you HATE certain types of exercise or a particular exercise. I discuss ways to reframe how you think about your training, how to get the same training result with a different exercise selection, what to do if you really hate lifting, and give several examples along the way. Tune in for more insights!
Loving the podcast?! Please consider leaving a rating and review on your favorite podcasting platform about the show or sharing the podcast with a friend! This really helps more people discover the show! Thank you!!
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
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We're rewinding back to an episode I did a little over a year ago where I talk about what to do if you have zero motivation to exercise. This is definitely an episode worth revisiting!
This is one of my favorite questions to address and topics to talk about. In this episode, we dive into:
- Why motivation is unreliable and what to focus on instead
- Digging deep and finding a meaningful reason for exercising
- Why it's okay to half-ass and even skip workouts (occasionally)
- How change requires action
I hope you enjoy this episode and as always, we can continue the conversation by leaving a voice memo or shooting me a DM on IG or TikTok!
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Send in a voice message: https://anchor.fm/brieogletree/message
We all know progression is one of the major factors behind whether or not you see progress from your workouts/ training. This week I talk about 5 different times I recommend you NOT focus on progressing your workouts. Tune in to find out what they are!
The July $15 Team Training offer is still on the table! Get a month of group coaching with me through the lifetime training app AND a FREE 15 minute starter coaching call. Head to Life Time to sign up for your $15 membership, and then email me at Brie@brieogletree.com so I can get you started with Team Training and schedule your call. Thanks for listening to the show!
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This week I walk you through as many pros and cons I can think of for home workouts and gym workouts. This week is all about helping you figure out the best options and solutions for your individualized training and fitness goals! Take a listen to help you find what would work best for you.
The July $15 Team Training offer is still on the table! Get a month of group coaching with me through the lifetime training app AND a FREE 15 minute starter coaching call. Head to Life Time to sign up for your $15 membership, and then email me at Brie@brieogletree.com so I can get you started with Team Training and schedule your call. Thanks for listening to the show!
Send in a voice message: https://anchor.fm/brieogletree/message
Adriana Ortiz is back this week for another amazing chat! In case you missed part 1, please check it out here before listening to part 2. In this second part of our conversation, Adri continues to share her story as it relates to fitness. She shares how her fitness routine and journey have changed as she moves through life and how she is adapting her routine to her specific life circumstances. We also talk about the importance of discipline over motivation, our differing perspectives on fitness watches, how we each use current fitness technology to stay on top of our fitness goals, and working out while traveling. Adri closes this session with some key advice for anyone looking to get started in their own fitness journey and reminds us all to continue choosing ourselves in health, fitness, and in life. I hope you enjoy this chat as much as I did! Connect with Adri after the show here: Adri's LinkedIn Adri's Insta We'd love to hear your input and continue the convo! Shoot us a voice memo! Join Team Training for $15! Get 30 days of home and gym workouts and coaching from yours truly to help you get closer to your goals. Please email me at Brie@brieogletree.com after signing up so I can set you up with your program!
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I am beyond excited to share this conversation I had with my dear friend, Adriana Ortiz. Adriana also known as Adri Maria, is your everyday Bronx girl with a heart of gold and a slick mouth! As a true New Yorker, it is in her blood to hustle. She has a relentless passion to succeed, no matter what the task is. She’s innovative, personable, and pertinacious. With a resilient spirit and spunky zeal she has taken her talents all across the US, currently residing in Los Angeles, CA. Living by the quote Faith > Fear, she believes that her path has already been created for her and she just has to keep moving forward. Risk-taking has played a vital role in her life and she loves sharing her story. Founder of @Catchmesaying and Adri Maria Consulting, she knows that the commitment to her success is tied to the success of others and the people she has a chance to interact with. Adri shares with us some enlightening advice and perspective on making big scary life decisions, why your plan A should be the only plan, why if you don't ask, the answer is always no, and so much more. I loved chatting with Adri, and know you're going to love her too! This is a two-part conversation, so be sure to tune right back in next week for more of Adri Maria! Be sure to connect with Adri on Instagram and Linked In, linked below. Catch Me Saying Adri's Linked In
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
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Consistency is one of the biggest factors influencing your fitness journey. It will make or break your progress and whether or not you reach your fitness goals. I will talk about consistency as it relates to fitness (or any goal) until the day I die! Sounds dramatic, but I’ve seen amazing things happen with my clients and in my own fitness journey when we keep showing up for ourselves. You deserve to see your fitness goals through as well.
In this episode, I discuss 6 practical ways to help you maintain consistency for a longterm. We discuss planning, accountability, certain mentalities to avoid, why partial workouts are better than nothing, and how to adjust your training intensity accordingly to continue training.
Want help creating awesome workouts?! Download my FREE Train Like a Prop Cheatsheet!
I'd love to connect between episodes! Find me on IG and TikTok!
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Send in a voice message: https://anchor.fm/brieogletree/message
The Intuitive Strength Podcast is back, and I’m so excited to continue having great conversations with you all around fitness, nutrition, mindset, and overall wellness! In this episode, I briefly explain what I’ve been up to the past year, what I plan to do with the podcast moving forward, and then we dive into today’s topic: training to maximize your fitness results.
We cover:
- Why you need to make a plan for your fitness goals
- Sticking to your plan (with contingencies)
- Why focusing on habits is more important than your actual goal
- Why measuring progress is important
- How to make the process of reaching your fitness goals fun and enjoyable
You can grab my FREE Train Like a Pro Cheat Sheet!
Let’s continue the conversation over on IG and TikTok!
IG: @brieogletree
TikTok: Brieleeogletree
You can also shoot me a voice memo. I look forward to hearing from you!
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
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This episode is for you if you want to lift heavier weights but are nervous to do so! I give some tips for picking up those heavier weights. Want to continue the conversation after the episode? Shoot me a DM on Instagram! @brieogletree. Join my FREE 5 day fitness challenge called Ignite starting April 12th by DMing me “IGNITE!”
Send in a voice message: https://anchor.fm/brieogletree/message
I dropped the mic for a bit, but I’m bacccckkkk!!!!! Tune in for some recent life updates and for details on my FREE 5 day fitness challenge called Ignite! To sign up for the challenge: Visit our page: https://mailchi.mp/a59176b81349/5daychallenge
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I am moving this week so my brain is honestly all over the place, but I did manage to record this rant about following your intuition and pursuing your passions. I hope it's helpful.
Connect with me on IG to continue the convo! @brieogletree
To join the Elevate Training Program head to brieogletree.com/pricing
Send in a voice message: https://anchor.fm/brieogletree/message
Many women struggle with body and self image for a variety of reasons. I was deep in that struggle ten years ago, and share a particular experience I had involving body image.
I also share the steps I took to begin improving my relationship with myself and my body. If you're currently struggling with self or body image, I hope this helps.
Want to connect after the show? IG: @brieogletree
Grab you Fabletics leggings! 2 pairs for $24! Head to brieogletree.com/fabletics
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
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Being that February is the month of love, it's only fitting to have a discussion around self-love and self-acceptance! I couldn't think of anyone better to have this conversation with than my friend and self-love expert Kelsi Paden, aka Kelsi with an Eye!
Kelsi With An Eye, creator of the Self Love Sunday Mixer, is a magnet for good energy and an event curator who keeps an eye on all things refreshing. Her platform is designed to promote self-love, awareness, and expression through community events. Extending positive energy and creative direction to emerging artists, businesses and brands is her driving force.
In the episode we cover:
- Kelsi's catalyst for getting started on her own journey of self-love and self-healing
- Her best advice for getting started on your own self-love journey
- The important role boundaries play in self-love and self-care
- Her take on self-care and some ideas for incorporating more self-care into your life
- A big misconception about the journey of self-love
Please enjoy this lovely episode, and be sure to connect with Kelsi afterward for all things self-love!
Kelsi's social handles:
Instagram: @kelsiwithaneye
Facebook: https://www.facebook.com/kelsiwithaneye
Twitter: @kelsiwithaneye
Clubhouse: @kelsiwithaneye
Grab your 2 pairs of Fabletics leggings for just $24 by heading to brieogletree.com/fabletics!
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Send in a voice message: https://anchor.fm/brieogletree/message
This is one of my favorite questions to address and topics to talk about. In this episode, we dive into:
- Why motivation is unreliable and what to focus on instead
- Digging deep and finding a meaningful reason for exercising
- Why it's okay to half-ass and even skip workouts (occasionally)
- How change requires action
I hope you enjoy this episode and as always, we can continue the conversation over on Instagram! IG: @brieogletree
Ready to kick your training up a notch? Join Elevate now for as little as $19/month. Get a coach, a plan, and a community to Elevate your training! Head to brieogletree.com/pricing to get started today!
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Send in a voice message: https://anchor.fm/brieogletree/message
Group training is a great option for many reasons to include being more budget-friendly and having a community of people with similar training goals that you can connect with. Because group training, whether online or in-person, is a more generalized program, this week I wanted to give you some pointers on how to make group training your own.
Be sure to connect with me between episodes on Instagram @brieogletree!
Ready to work together? Head to brieogletree.com/pricing to get started!
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
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This week on the IS Podcast I'm excited to bring you another badass woman crushing it in the gym and in life! Sholanda Combs aka "The Glute Doctor" ask BATTLE (to me anyways) joined me for a fun conversation to share her story about how and why she got started on her own unique fitness journey of putting on some serious muscle, building her curves, and of course, getting really strong in the process. Sholanda is a NASM Certified Personal Trainer with specializations in Behavior Change and Corrective Exercise, a Precision Nutrition Level I Nutrition Coach, an Army Reservist, a Correction Officer, and a Strength & Conditioning Coach at Lifetime Fitness (whew! I told you she was BADASS!). She's here to help you get started on your glute and muscle building journey! We cover ALOT on this episode to include:
- Sholanda's story and why she started lifting
- Her mission now as a coach
- Her best advice for glute building; where to start and what to focus on
- Her favorite glute building exercises
- The “best” glute building exercise in her opinion (this is a great segment of the convo to pay attention to!)
- Her take on gaining weight and growing; a discussion around nutrition and what's important
LOTS of knowledge gems in this convo, so I hope you enjoy!
Here's how to get connected with Sholanda:
https://www.mobodyfitness.com/ (SHE JUST RELEASED HER GLUTE GUIDE AND 12 WEEK GLUTE PROGRAM!)
Instagram: @honeyyycombs
Have follow up questions about the episode?! Shoot me or Sholanda a DM on IG! @brieogletree
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
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2021 has arrived, and so has the flood of fitness marketing ads pushing their 21 day detoxes, 90 day shreds, and fitness plans to "get in the best shape of your life." It's like Ground Hog's day every January with the fitness industry.
In this episode, I bring up my issues with the fitness industry and its problematic marketing messages, why it's definitely okay not to focus on your fitness going into 2021 (or any year, but especially this year as we live through a Pandemic and insurrection..WTF..), and some advice for being successful in your fitness journey long term.
Want to continue the convo? DM me on Insta @brieogletree!
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Send in a voice message: https://anchor.fm/brieogletree/message
Are you looking to invest in a coach but not sure whether or not group training or personal/ private training is the best option for you? On this episode of the IS podcast, this is exactly what I help you figure out! Group training and personal training are both great options to get the extra guidance, support, and accountability you need to reach your fitness goals, but one may be better for you to invest in at the current moment. We uncover the different factors to consider when making your decision!
Ready to start a training program? Intuitive Strength Elevate launches on January 11th! This is a revamp of my current online group coaching program now providing two membership options and access to your own online training portal (as well as me as your fitness coach!)!
This is a thoughtfully designed strength training and conditioning based program to get you in YOUR best shape!
IS Elevate is $19/ month
IS Elevate LIVE is $99/month until January 31st and includes 12 LIVE Zoom sessions per month where I coach you through each workout!
To sign up, head to brieogletree.com/pricing! I'll see you there!
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
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This week on the podcast we talk about the role of cardio exercise in weight loss/ fat loss and whether or not it's required. Tune in to find out the answer!
Free resources: brieogletree.com (sign up for the newsletter for 3 free training and nutrition guides!)
Want to train together? Head to brieogletree.com/onlinegroupcoaching to get started!
Looking for personal training or remote coaching? brieogletree.com/pricing
And as always, you can connect with me on Instagram between episodes @brieogletree!
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
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A step by step guide to get started on your fitness/ nutrition/ wellness journey and how to keep going!
Have a question or topic you'd love for me to cover on the podcast? Connect with me on Instagram @brieogletree!
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Send in a voice message: https://anchor.fm/brieogletree/message
Have you recently hit a training plateau or are you not sure how to progress your workouts? This week's episode is for you!
This week we talk about:
- Why it's important to progress your training
- The difference between a training program and random workouts
- 5 different ways to progress your training
Still have questions? Shoot me a DM on Insta! @brieogletree
Want to work together? Head to brieogletree.com/pricing to get started today!
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Send in a voice message: https://anchor.fm/brieogletree/message
Coming to you a little bit earlier this week right before we celebrate Thanksgiving, I discuss mindset around food as we head into the 2020 holiday season. Here's what we talk about this week:
- How to improve your mindset around Thanksgiving and holiday meals
- Addressing unhealthy behaviors around food and exercise
- How consistency always wins the health and fitness game
- How to apply the clean slate method to holiday meals
Have a safe and enjoyable Thanksgiving!
These Black Friday Training deals are available until November 30th!
Deal # 1: Get 30% off the Intuitive Strength at Home Program with code: BLACKFRIDAY1
This is a 4-week progressive, full-body program using all bodyweight exercises and tempo work to help you get stronger at home with no equipment! This program is excellent for beginners or as an alternative to gym-based training. Use code: BLACKFRIDAY1 to get 30% off!
Deal #2: Founding membership pricing for Intuitive Strength Online Group Coaching is back!
That's right! Unlimited Group coaching is dropping back down to just $99/ month! Train with me virtually 3 days per week as I coach you through a full-body, thoughtfully designed strength and conditioning program to help you look and feel your best. No random workouts here. You can find the deal right here. As always, there is no commitment and you may cancel at any time!
Deal #3: Get 5 Private Training Sessions for $350
I’m offering my lowest private training price per session (that I only offer in my 20 session training package!) for 5 sessions. If you are local within 2 miles, I am available for in-home training. That’s right, I will come to you! If you are outside the 2-mile radius, these will be private virtual sessions online due to the current COVID-19 restrictions. The sessions are valid for 90 days from the date of purchase. To purchase your sessions please reply to this email or email me directly at Brie@brieogletree.com to get started!
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I think most of us know the importance of sleep for maintaining our health by now, but how does it impact performance? This week, we take a look at the implications of lack of sleep on health and exercise performance, but we also talk about some practical ways to start improving your quality and duration of sleep.
Studies discussed in this episode:
Sleep and Health (Harvard Medical School):
http://healthysleep.med.harvard.edu/need-sleep/whats-in-it-for-you/health
One night of sleep deprivation decreases treadmill endurance performance:
https://link.springer.com/article/10.1007/s00421-009-1103-9
Inadequate sleep and muscle strength: Implications for resistance training:
https://www.sciencedirect.com/science/article/abs/pii/S1440244018300306
Connect with me in between episodes on Instagram @brieogletree!
The Intuitive Strength Podcast is now available directly on Brieogletree.com!
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
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This week I had the opportunity to chat with a Registered Dietician about all things nutrition! This episode was really crafted by my clients and those who follow Intuitive Strength Coaching. I asked you all what questions you'd like answered, and Lilian and I spent some time breaking them down for you! I loved this chat and hope you all do as well!
Lilian is a Registered Dietician, Certified Personal Trainer, Diabetes Educator, Bodybuilder, and former D1 track athlete. Her main goal is to help women get stronger! Be sure to connect with Lilian on Instagram @dressesanddumbbells for even more amazing nutrition guidance and motivation!
Some key takeaways from this convo:
- What the difference is between a Registered Dietician Nutritionist and a Nutrition Coach/ Specialist
- How individualized nutrition really is and the role of "it depends" in fitness and nutrition
- From a clinical perspective, the key nutrients that a lot of people are missing from their diet
- Recommendations for getting started with weight loss
- The importance of small incremental changes in transforming your fitness, health, and life
- Why mindset will take you further than any diet or fitness program
Connect with Lilian and me on Insta! @brieogletree and @dressesanddumbbells Let us know what you thought of our conversation!
Resources discussed in the episode:
https://www.choosemyplate.gov/
http://www.dressesanddumbbells.com/
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Send in a voice message: https://anchor.fm/brieogletree/message
In this episode, I talk about what HIIT (High-Intensity Interval Training), its benefits, and how to create your own HIIT workouts!
Want to connect between episodes or have a question you want answered? Head over to Instagram and say hey! My handle is @brieogletree.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Send in a voice message: https://anchor.fm/brieogletree/message
Ever experience anxiety around going to the gym? Gymtimidation is real and caused by several reasons to include uncertainty of what to do in the gym, feelings of judgment by other gym-goers, or just being new to the fitness space to name a few.
On this episode we discuss:
- What gymtimidation is and how most people experience it
- Tips for handling gymtimidation mentally; one key thing to think about
- How to handle unsolicited gym advice or comments
- Recommendations for dialing down the gymtimidation and entering any gym with confidence
Be sure to connect with me on Instagram and let me know what you thought of the episode! @brieogletree
Looking for resources to put your own training program together? Head to Brieogletree.com for your free Strength Training Guide!
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Send in a voice message: https://anchor.fm/brieogletree/message
Weight loss/ fat loss is the number one goal that women clients come to me with. This week, I am covering the basics of what it takes to lose weight/ body fat and how to do it effectively.
We cover:
- How weight loss/ fat loss does NOT have to be your goal to start exercising (but it is also okay if it is)
- How to create a caloric deficit (the key component to losing weight)
- My thoughts on fad diets
- The best styles of training for weight loss/ fat loss
- A few other tips for making weight loss a more efficient, more enjoyable process
- The clean slate method
Want to leave a comment or connect with me between episodes? Shoot me a DM on Instagram @brieogletree or leave me a voice message at anchor.fm/brieogletree!
Enjoy!
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Send in a voice message: https://anchor.fm/brieogletree/message
Are you struggling to get started with exercise or stay consistent with it? This episode was inspired by a conversation I had earlier in the week around some of the biggest reasons why people don't get started. I cover 3 of them in the episode AND provide solutions for these hurdles so you can get going on your fitness journey!
In this episode I cover:
- Rethinking your time and priorities
- Flipping your mindset around exercise
- Ideas for how to get going with confidence
- Whether or not seeking medical advice may be a good idea
This is all tied to the 3 biggest hurdles I cover on the episode!
Want to add to the conversation? Connect with me on Instagram @brieogletree. You can also shoot me a voice message on my Anchor page at anchor.fm/brieogletree. I look forward to hearing from you!
To get the free training guide discussed in the episode, head to brieogletree.com and sign up for my newsletter. I only send out emails once in a while and promise not to spam you!
Ready for some more intensive fitness coaching? Check out the Intuitive Strength Online Group Coaching program! Head to brieogletree.com/onlinegroupcoaching to join a session today!
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Send in a voice message: https://anchor.fm/brieogletree/message
This week I'm sharing my thoughts on setting fitness goals, whether I think their necessary or not, and just some things to think about as it relates to your fitness goals!
Want to join in on the conversation?! I'd love to hear your perspective on fitness goal setting! You can send me a voice message at anchor.fm/brieogletree or shoot me a DM on Instagram @brieogletree!
Interested in training together ladies?! Join Intuitive Strength Online Group Coaching for a thoughtfully designed strength and conditioning program at home! Head to brieogletree.com/onlinegroupcoaching to join a session today!
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Send in a voice message: https://anchor.fm/brieogletree/message
I was so happy to sit down and talk with my battle buddy (a dear friend in the Army) Yvette Zabala! Yvette is an Active Duty Army Sergeant currently stationed in Maryland. She is also a certified Crossfit, USAW Sports Performance Coach, and Personal Trainer, an amazing chef, a mom of three, and an overall badass of a woman.
Yvette and I talk about how we met in military training, kept each other sane while living the barracks lifestyle, and how we bonded over fitness. She shares her own unique fitness journey and past struggles with an eating disorder and difficult pregnancies. We also discuss the importance of accountability in fitness and our stances on coaching/ coaching philosophies. I really enjoyed having this conversation, and I hope you enjoy it too!
Follow Yvette over on IG @my_saucy_life for some everyday training insights, takeaways, and motivation! If you're looking for a Maryland based fitness trainer, Yvette is your woman!
Love the episode?! Take a screenshot and share it on IG to help others tune in!
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Send in a voice message: https://anchor.fm/brieogletree/message
Nutrition is just one of those things we're mostly left to figure out on our own as adults. At least that was the reality for me. This week, we discuss macronutrients and what they do for you, but we also get more practical and talk about how to make sure you're getting adequate amounts of each macronutrient in your diet using a very simple method.
I cover:
- protein, carbs, fats (what they do in the body)
- The hand measurement portion control method (really easy to do!)
Grab your free portion control guide over at brieogletree.com. This guide is basically what I cover in today's episode in written form for you to reference! Sign up for the newsletter and it's yours.
Wanna connect between episodes? I hang out (a lot) on Instagram. Come hang! @brieogletree
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Send in a voice message: https://anchor.fm/brieogletree/message
What cultivates a strong friendship? How do you keep a friendship going? Why are strong friendships important? These are some of the questions I discuss with my two very best friends, Nikki and Nipa, on today's episode. My relationship with these two incredible ladies has gotten me through so many transitions and situations in my life, and I am so excited to share them both with you!
Want to add your input to the conversation on friendship? Shoot us a DM on Instagram @briogletree! We'd love to hear your feedback!
Loving the podcast so far? Be sure to subscribe, rate, and review! I post a new episode every Friday!
Looking for a fitness coach with an intuitive approach to nutrition, fitness, and health? Head over to brieogletree.com for some resources to get started today.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Send in a voice message: https://anchor.fm/brieogletree/message
I'm sure you've seen the trainers and fitness influencers on IG or social media doing the absolute most in their exercise videos. They string a bunch of different exercises together or create a really complicated sequence that most would have a lot of difficulties completing...
Well, in today's episode, I'm exposing them ALL! Just kidding... kind of. What I do talk about is mastering the basics when it comes to training and what that entails. We talk about:
- How these fabulous trainers and influencers ( I mean it, they're fabulous and probably well-intentioned) more than likely don't train this way on a regular basis.
- How to get real results from your strength training based program
- What types of movements to include in a well-rounded strength-training program
- How periodization works on a basic level
- How to structure your workouts to get the most out of your training
Enjoy! And be sure to share this episode with your friends if you find it helpful!
If you'd like a walk-through guide on most of what I cover today, head to https://brieogletree.com and sign up for my newsletter to get my strength training guide sent directly to your inbox.
Interested in Intuitive Strength Online Group Coaching? Head to http://brieogletree.com/onlinegroupcoaching to drop in, purchase a pack of sessions, or go unlimited for the month and attend all the live sessions as well as get the recordings.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Send in a voice message: https://anchor.fm/brieogletree/message
I feel like this topic often gets glossed over in the fitness industry, but it's a big one! Our thoughts and beliefs shape so much of who we are and what we think we're capable of. In this episode, we dissect how to start shifting your beliefs to get closer to your fitness/ nutrition/ wellness goals. We discuss how real change starts in the mind, how awareness of your current belief systems is the first step, how to start questioning your current belief systems, and how to ask better questions to get you closer to where you want to go. Tune in and listen to learn how!
What belief around fitness/ nutrition/ wellness (or anything else) are you currently working on shifting? Shoot me a DM on Insta and let me know! https://instagram.com/brieogletree
https://brieogletree.com
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Send in a voice message: https://anchor.fm/brieogletree/message
Welcome to the very first episode of the Intuitive Strength Podcast! I’m so excited to have weekly discussions with you around fitness, nutrition, and all things holistic wellness!
In this episode, I share my plans for the podcast, but I also share my own fitness journey. I talk about my struggles with body image, yo-yo dieting, and my relationship with food and exercise. My journey is why I became a fitness coach! I'm hoping my story can help other women break the vicious cycle of yo-yo dieting and wrapping their self-worth in their bodies. We are so much more than our bodies.
Tune in to learn more about me and why I started Intuitive Strength. Interested in Intuitive Strength Group Coaching? Head to https://www.brieogletree.com/online-group-coaching to get started!
IG: @brieogletree
FB: @intuitivestrengthcoaching
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Send in a voice message: https://anchor.fm/brieogletree/message
Is there a best training plan? That's what we dive into on this episode of the Intuitive Strength Podcast! We talk about why the best training plan is the one you will stick to as well as a step by step process for crafting your own unique training plan!
Let me know what you thought of the episode shooting me a DM on Instagram! Connect with me at https://www.instagram.com/brieogletree/.
Looking for more guidance on how to craft your own plan? Head to https://www.brieogletree.com/ and sign up for my newsletter! You'll immediately receive my Intuitive Strength Training Guide, which will help you map out exactly that.
Loving the podcast so far?! Be sure to rate and review the Intuitive Strength Podcast in your podcasting app!
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Send in a voice message: https://anchor.fm/brieogletree/message
In this episode, I discuss the nutrition philosophy I've developed as someone with years of yo-yo dieting and an unhealthy relationship with food. We talk about 5 key pillars that keep me feeling strong, energized, healthy, and at peace with my food choices. Listen now to find out what they are!
Get the free portion control guide (and some other goodies) by subscribing to my newsletter at https://brieogletree.com.
Connect with me on IG and let me know what you think of the episode or if you have a question you'd like me to address! https://instagram.com/brieogletree
Loving the podcast? Rate it and write a review of what you think!
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Send in a voice message: https://anchor.fm/brieogletree/message
The Intuitive Strength Podcast launches August 29th, 2020! Subscribe now and connect with myself, Brie Ogletree on Instagram @brieogletree! Head to www.trainwithbrie.com/podcast to be the first to get notified when the very first episode drops!
Send in a voice message: https://anchor.fm/brieogletree/message