BodybyCarabella: Recent Episodes
Carabella Riazzo
Don't you wanna look & feel sexy? On this podcast I will share with you the tips & tricks, along with the actions you need to take in order lose weight & improve your looks! It's time to live your best life baby! New episodes will go live every Wednesday!
Everything starts in the mind, success & failure. We hold beliefs about ourselves subconsciously, you must break those patterns by staying conscious throughout the day & being presently active in your mental rest.
Use these 4 habits to train your mind into having the discipline you need in order to reach the next level of your potential.
So get your mental reps in so you can live a focused productive life.
As a trainer you have to get in front of as many people as possible. The number of people you see directly correlates to the number of sales you make!
Use these tips to increase your reach.
https://wi2f8gxtmxf.typeform.com/to/rhMif1dR
Hey everyone!
Today we're talking about workout programming. If you're not familiar with the term, it's referring to the workout plan you create for your clients.
Here are my TOP 3 tips for creating successful programs for your current & future clients.
Don't forget to follow me everywhere @carabellariazzo & leave a review on the Podcast!
Thanks for listening!
When it comes to getting new clients these are my 3 main tips for fitness professionals.
Remember, making the connection with your clients is the most important thing so treat their goals like yours & let's get after it!
https://carabellariazzo.com/
When it comes to corrective movements take the ground up approach. Starting with mobility & getting your clients to move better is the 1st step.
From there you can work on stability & balance. With those 2 locked in you're ready to start building some strength.
How To Structure Your Clients Corrective Movements:
1 - Mobility
2 - Stability
3 - Strength
Remember to get the most info you can in order to create solid programs!
Here are 2 easy strategies you can learn & use to overcome objections or influence your clients to make the right choices for their health!
Don't forget to get that book I mentioned in the Podcast!
Like, Follow & Leave a review!
LOVE YALL!
https://www.instagram.com/carabellariazzo/
The Benefits of Keeping Your Brain Sharp
It keeps you focused but also helps you multitask. It strengthens memory and sparks creativity. It even boosts energy to keep you upbeat. For all those reasons, an alert, stimulated brain will do wonders for your productivity on the job.
Some Ideas:
1 - Play games
2 - Learn an instrument
3- Art (draw, paint)
4 - Journal
5 - Read books
6 - ......
7 - .....
8 - .....
9 - ......
Keep your mind & body young with some focused time, listen to the full episode to get all 9!
https://carabellariazzo.com/
https://carabellariazzo.com/collections/programs
Don't get stuck when it comes to hitting your fitness goals. You DON'T NEED A GYM OR FANCY EQUIPMENT!
Just get your body moving & then increase the intensity or weight as you go along.
Thanks for listening & don't forget to like & FOLLOW FOR MORE❤️
It's time to release stress from your life. Get rid of the toxic people, get rid of anything that doesn't serve you.
Use these tips to keep your gains & prevent future stresses.
Follow me on IG - https://www.instagram.com/carabellariazzo/
1 - Make sure they are cleared by their Doctor before starting to train
2 - Start light & gradually increase the amount of weight
3 - Keep the encouragement high & make sure they double up on water + healthy foods
Can exercise affect your breast milk if you are breastfeeding?
For the first several weeks after giving birth, your exercises won't entail jumping, running, weightlifting or anything rigorous. But once you do get to a healthy fitness level where your workouts really get you moving, you may be wondering how exercise affects breastfeeding.
"There's a misconception that you should breastfeed or pump before your workout, as high-intensity exercise can cause lactic acid buildup in your breast milk, which babies won't eat. This is probably very rare. That being said, I do still recommend that you pump before a workout simply because exercising when your breasts are full can be uncomfortable," explains Dr. Mundy.
Here are some do's and don'ts of exercising while you're breastfeeding:
Do drink plenty of water
Do wear a supportive bra that fits properly (not too tight, but not too loose)
Do gradually increase your activity level
Don't exercise with full breasts (breastfeed or pump before a workout)
Don't overdo it — stress and fatigue can reduce your breast milk and increase your risk of a breast infection
https://www.houstonmethodist.org/blog/articles/2021/feb/postpartum-exercise-what-to-know-about-exercising-after-pregnancy/
Why we're negative: Our tendency to pay more attention to bad things and overlook good things is likely a result of evolution. Earlier in human history, paying attention to bad, dangerous, and negative threats in the world was literally a matter of life and death.
How to keep a positive/can do attitude:
- Have gratitude for the small things
- journal & make time for yourself
- workout & get happy hormones
- listen to affirmations
- hangout with happy/positive people
- think of the good, not the bad in your life
How to stay consistent:
Do the things you love, with the people you enjoy being around.
Don't be yourself up when you fall short, treat yourself like someone you love.
https://carabellariazzo.com/
We all need to be realistic to the very real fact that obesity is a huge cause of disease & ill health.
More people need to stand up to this manipulation & brain washing of people all over the world.
Being out of shape is not beautiful or healthy. We need to get back to focusing on health & not accepting everything so we don't hurt anyones feelings.
What do you think of this conversation ?
https://www.youtube.com/watch?v=hs_RG4DHtB4&ab_channel=MikhailaPeterson
Ladies we have to be in tuned with our bodies & make sure we track our cycles to maximize our performance. I am leaving the app below & my IG!
The Menstrual Cycle & Exercise Performance is all about optimizing the natural cycle of our bodies. Listen to my top tips in this podcast & start getting the most out of your months!
Thanks for listening!
Follow me on IG: https://www.instagram.com/carabellariazzo/
Flo App for period tracking - https://flo.health/
When it comes to good nutrition it has less to do with the eating plan & everything to do with your self discipline & mental strength against toxic foods. Everyone wants to start off & go full out on cutting things out & then they get into the habit of binging because they haven't let their bodies slowly get used to the new way of eating. Go healthy but ease into it, cut sugar cravings with celery juice & other healthy sweets like fruits.
Follow me on IG - https://www.instagram.com/carabellariazzo/?hl=en
For nutrition plans - https://carabellariazzo.com/products/custom-4-week-nutrition-program-1
My top 3 tips on how to lean out & build a lean physique:
1 - Focus on building your lower body. Bigger muscle groups will burn more calories. Also, train with more of your bodyweight & depend less on machines.
2 - Focus on eating in a caloric surplus, and focus on healthy lean proteins, carbs and good fats.
3 - Get enough sleep so you can let your muscles recover 100% Make sure you're also taking proper rest days.
If you need more guidance, check out my online fitness programs. Click the link below!
https://carabellariazzo.com/
Hey guys,
Here are some tips & tricks to double up on your income as a personal trainer.
Youtube is def my #1 fav! You can monetize 10 different ways on the same platform. Ads, affiliate links, members area, super chats, donations, views & more!
Tiktok is def gonna be my #2 since they are turning into a short form clone of YouTube.
Reels on IG are #3 because they are giving out bonuses & Instagram just released a subscriber option where your followers can pay monthly to see exclusive stories and more.
Amazon is def #4 especially if you're selling a product. Amazon gives your brand credibility & trust. It's a great way for your clients to get your products with ease.
I hope this helps everyone, talk to you next week!
XO,
Carabella
Gym Culture is made up of a bunch of things, but most of all it's what you make of it. Focus on the good to get the good. Find a gym that pushes you & that you look forward to going to!
Don't forget to leave me a review! Thanks everyone for listening ❤️❤️
Follow me on IG - https://www.instagram.com/carabellariazzo/?hl=en
How to show up everyday when you don’t want to, accountability for yourself & your goals.
Know your why: My why for helping others with their fitness is getting others to fall in love with themselves, with their bodies. The way that you feel about yourself translates into everything you do. Write your goals down, keep them in front of you & get it done.
Focus on how far you’ve come: Take photos, keep a journal, document your journey & compare yourself to your yesterday. Don't focus on what you don't have, focus on how far you've come.
Do it when you don’t want to, it’ll get easier: Even on your bad, unmotivated days. Get up & do the work, it only gets easier.
Celebrate your wins/yourself: Always celebrate yourself, enjoy the process, enjoy life. This will also help prevent burn out & keep you feeling happy & refreshed on the way to your goals. Now, get out there & let's get it!
Vote for the Upcoming Podcast Topics Here: https://www.instagram.com/carabellariazzo
Tune into the stories!
To train with me, check out my website: https://carabellariazzo.com/
Sleep is essential for a healthy functioning body, but what exactly are the causes of poor sleep? Let's find out with Matthew Walker, an English scientist and professor of neuroscience and psychology at the University of California, Berkeley.
This week I finished the book, Why We Sleep by Matthew Walker & I got some great takeaways I wanted to share with you guys!
Why you need sleep : To prevent disease, strengthen our immune system, improve memory function and cognitive function.
Types of sleepers: Night Owls & Morning Larks as well as a mix of both.
How many hours should you sleep: Matthew says about 8-9 hours of sleep is optimal if possible.
Who should be the sleeping the most: Babies, Young kids, Teens and old people! Who knew!
How to track your sleep: I was using my apple watch but I just recently bought an Oura Ring & I will be tracking my sleep using that from now on.
Follow me on IG to vote on Next Weeks Podcast Topic: https://www.instagram.com/carabellariazzo
- WHAT IS CELLULITE
It appears to result from an interaction between the connective tissue in the dermatological layer that lies below the surface of the skin, and the layer of fat that is just below it.
- Epidermis - 1st layer of skin (cells that product pigment, protect immune system)
- Dermis - 2nd layer of skin (oil, sweat glands, hair follicles)
- Subcutaneous - made of up fat, connective tissues & blood vessels
Cellulite generally occurs when septa tighten. Septa are thick bands of collagen that connect the skin to muscle and hold back subcutaneous fat in the dermis. When these bands tighten, they pull at the skin and allow underlying fat cells to rise upward.
- THEORY #1 - Cellulite is the name for collections of fat that push against the connective tissue beneath your skin.
Some women are more predisposed to it than others. The amount of cellulite you have and how noticeable it is can be based on your genes, body fat percentage, and age. The thickness of your skin also affects the appearance of cellulite.
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THEORY #2 - REDUCTION IN COLLAGEN - Cellulite damages collagen bands within the skin
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WHY THEN DO SKINNY GIRLS GET CELLULITE:
Because we all have the same layers of skin! Also, have you ever heard the term “skinny fat” just because a girl can look skinny doesn’t mean her body fat percentage is low. Skinny does not always mean healthy. Also, skinny can be a misconception because there are body types. Most skinny people are naturally ectomorphs, this body type is naturally tall & lanky. So focus on the numbers & look at the body fat percentage.
- WHY DONT MEN HAVE CELLULITE
Also, women naturally have higher body fat levels than men.
Women generally have a higher percentage of body fat than men. Also, women store more fat in the gluteal-femoral region, whereas men store more fat in the visceral (abdominal) depot.
Women also have breasts & carry children, so we reserve storage for the energy demands of lactation & child bearing even if we don’t even want kids. Our bodies don’t know wether we want kids or not, they are just following the processes of evolution.
Men also don’t have cellulite because they have higher levels of testosterone. When a mans testosterone decreases he becomes more susceptible to belly dat & MAYBEEEEE cellulite.
- HOW TO GET RID OF CELLULITE
NATURAL WAYS
- WORKING OUT: REDUCING THE AMOUNT OF BODY FAT YOU HAVE (increasing the blood flow)
- MASSAGES: THERE ARE going to increase blood flow (deep tissue, slap massage) etc
- DRY BRUSHING - increases blood flow ( this is more surface level but it helps)
COSMETIC WAYS
- CREAMS & LOTIONS
- LASERS
- RADIOFREQUENCIES
- CYROTHERAPY
Overtraining
5 Signs of overtraining
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Sore for days
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Injuries
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Dehydration
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Lack of energy
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Can't recall last rest day
How do you know if you’re overtraining ?
Overtraining can cause your performance to plateau or decrease rather than improve. You may find you have less strength, agility, and endurance, which makes it more difficult to reach your training goals. Overtraining can also slow your reaction time and running speed.
Why should you take rest days?
After a workout, your body needs time to rest and repair itself from the previous workout. Running too far too often, lifting too much weight or simply pushing yourself too far can lead to muscle strains and sprains, shin splints, and stress fractures. Higher risk for injury.
How many rest days should I take?
Do not work the same muscles on consecutive days, allow them time to recover. Some people do well on a five to six days a week schedule, working only one muscle group each time.
The best ways to recover:
- Epsom Salt Bath
- Foam Roller
- Stretch
- Sauna
- Steam Room
- Ice Bath
- Sleep
If you would like me to make a workout plan for you: https://carabellariazzo.com/products/custom-4-week-workout-program
Follow me on IG: https://www.instagram.com/carabellariazzo