Navigating Fitness: From Macro-Tracking to Optimal Recovery - A Live Q&A

00:00Real quick, if you want to learn more about macronutrients and understand that methodology on how they can help you achieve your body composition goals of changing the way your body looks, I put together a free 15-minute training where I dive into macronutrients and how you can control your body for the rest of your life with them. That link is in the description below. Click on it after listening to the show today. The 1500 calories, girl, you need more than that.

00:30We are going to be bringing in participants that I get to speak with, that I get to coach live. So, first and foremost, I'm going to welcome Jenny into the room. What's up, Jenny? What's going on? Hey! Oh, wow, we got an accent going on. Where are you from? Tennessee. Oh, man! I love it. That is strong. Very strong. I'm country as cornbread, honey. Let's go. Let's go. Oh, so you are a warrior, babe, I see.

01:02I am. Yeah. Okay, cool. Well, what you got for me? What question do you have? So, the original question that I was asking, recovery. So hard. And I can't even really go down my basement steps after a leg day. So, you're like holding on to the railing and like wobbling your way down? And sitting on a toilet, it's nearly impossible. I kind of fall down on it. Been there, done that. Know that type of vibe.

01:34Okay. So, let me understand a little bit more. How long are you typically taking to recover from those workouts? Like, is it one day, two days, three days, five days, one week? Oh, at least four to five days. And this is from? Too long. Too long. Yeah, that is too long. Okay. So, talk to me about what does your post-workout nutrition look like? So, my protein right now is 139. Okay. That's what you're asking, right? Yeah. What is your post like?

02:05What do you have as soon as you're done working out? Like, eating-wise. Like, what do you consume? Yeah. So, my go-to that I really like, and this is what I go to, is I'll do a whey protein. The formula first. First formula, however you say it. The Czechs rice cereal, the cinnamon rice cereal, 33 grams. And 50 grams of blueberries. That's what I ate after. Okay. And how about overall consistency with your nutrition and your macros?

02:41I'm learning. I'm learning. How long have you been a Warrior Babe? March. Okay. March, April, May, June, July. Four months. Okay, yeah. You are learning. How are you feeling from prior to joining Warrior Babe? You feel like you're doing a lot of things different now than you were before? So, my blood pressure is great. My blood pressure hasn't been this good since I was a teenager. They diagnosed me with hypertension, which I'm menopause.

03:11I'm 48. So, and I'm having a really hard time with building muscle. I lift, and I lift good. And, you know, I feel like I'm doing the workouts good. But I don't do them as consistent as I should because recovery. Gotcha. So, talk to me about that consistency with workouts. What does that look like? Like, is it like I'm going to hit a leg day, and then I don't do the rest of the workouts? Or is it that the leg day is just I'm going to do it this week, but I'm going to not do it next week because I was too sore from the week prior?

03:48I follow the app day by day. I follow it, whatever that app says where I'm at. Like, right now I'm on the last week of the first phase. I'm on the eighth week, second day. But I didn't do my leg day. I switched and went straight to back and biceps. So, I'm going to do my leg day either today or probably today, this afternoon. Okay. So, usually I do the leg day first, but I didn't.

04:19Okay. And then one last thing. This is all super, super helpful because I think I already have a game plan for you. And you being a worry babe and you being inside the program and inside the app, there's already a plan forward for you in terms of those phases that you have access to in the app. So, one last question. How's your sleep? Most of the time I sleep pretty good. I'm in the bed at 10. I'm usually up by 6, which could be better. I know. But for some reason, that's just the way it is with me.

04:52Sometimes it's 930-ish, but for the most part, it's 10. I'm up at 6, 630. I have to be at work at 8. But when I sleep, I sleep good. Yeah. I sleep pretty good. That's about eight hours right there. So, are you like head down, like you're out like a light or like head down and it takes maybe a little bit to fall asleep? When I head down, I'm out. Cool. Especially with my part cat. I'm sorry. You don't really wake up in the middle of the night or anything?

05:22Yeah. I feel like I wake up probably three or four and then I go back to sleep. Cool. Okay. So, it still sounds like you have an efficient night's sleep. Okay. So, a couple things to pull out from what you just mentioned there. What I want you to do in terms of other outside, like obviously post-workout nutrition is so important. Like, so what you have going on there with your protein or carbohydrate afterwards is solid. Because you always, if you haven't heard me say, I will always say that you break down the muscle while you're working out and you build it with the nutrition that you have the 24 to 48 hours after that workout session.

05:58So, that's why I was asking about consistency and making sure that you're on point with your nutrition as best as you can, especially with the protein. So, if you, your fats and carbs kind of fluctuate and like you said, you're learning. It's four months into Warrior Babe. So, a lot of things are new, which is freaking awesome and exciting for you. But it's still the learning curve for sure. So, if protein and fats aren't necessarily being nailed, at least focus on the protein because that's what's going to help be the building block to your muscles. Rest and sleep sounds good.

06:30That sounds efficient. What I want you to do, though, is elevate the, evaluate your workout routine. So, what I mean by that is phase three. So, you said you're on phase one right now, right? Okay. Phase three and on is all full body. And I'm sure you probably see the community going down inside the Facebook group. They're like, oh my God, I love the full body workouts. Like, this is amazing. This is a game changer. This is going to be the most beneficial thing for you in terms of recovery because you're not going to be just having one set leg day.

07:08You're going to break up your leg exercises over the span of five days. For example. And that's going to give you more rest and recovery in between. So, think about it. One leg day is like what you're experiencing right now. You're hitting all intensity, all volume, all reps, all sets in a one day. And you may be having, you sound like, I mean, if you're having a brutal leg day like that, you are sounding like you're a go-getter when you're inside the gym, right? Like, you would like head down, you do the work.

07:38You show up, you do the work. Yes, ma'am. Love that. Stay with that. Now, think about it. You're going to be able to space that out over five days and maybe legs falls into like the third exercise of the day. I don't remember exactly how we programmed it inside of the app. But you're going to be able to go balls to the wall for three to four sets. And that's it. And then you're going to have four legs. And then you're going to have rest and recovery 24 hours until the next day, until you hit another leg exercise in the full body workout. And this, for me personally, because I had last year had to reevaluate my training, me switching to full body this way was an absolute game changer for my recovery periods.

08:22So that's what I'm going to recommend for you. Finish out phase one. You said you're at what, week three? I'm on the eighth week. Oh, you're on the eighth week. Perfect. So skip phase two, go to phase three. And I know a lot of people, too, were submitting more questions around how I felt about that. And I am totally okay with you doing that. Phase one and phase two are more introductory to our style of training. And then phase three goes into, obviously, what I just explained, which was full body, which I feel like is the best overall recovery for not just women my age, women your age and on.

08:57So I think that's going to be your best bet for sure. I will do that. Thank you. You're welcome. You're welcome. Thank you for choosing me to talk to. I appreciate it. Of course. It was a pleasure speaking with you. And keep rocking. My goal is VIP. Let's go. Incredible coaches up in VIP that can support and help you. Just the ones on Facebook are awesome. Or the coach, even the coaching calls when I've been on a couple of coaching calls and they're awesome. Amazing. Amazing.

09:27Well, then I'll see you on the community calls up there because I host one every month. So I hope to see you on the screen on Zoom and I'll shout you out. I'll be like, what's going on, Jenny? Thank you. Thank you. You're welcome, babe. Keep crushing it. I'll talk to you soon. Okay? Thank you. Bye-bye. All right. Bye-bye. Okay. All right. So beautiful. Amazing. We just got to talk with Jenny. Let's move on to another one of our babes. We have Rachel. So let's admit Rachel into the room.

09:59What's up, Rachel? Hey, Nikki. How are you? Hey, I'm so good. How are you? I'm doing great. Thank you. Yeah. So where are you from? I am currently in Knoxville, Tennessee. Oh, okay. Beautiful. Been there your whole life? No. I've been here for a little over a year. I'm originally from mid-Missouri. Cool. Well, thanks for submitting a Q&A.

10:29I'm stoked to have you on here. How can I help? What's your question? So I'm really excited. I've just been trying to figure this out. And this is kind of the main reason why I wanted to join the program in the first place. My question, it really, it's kind of a two-parter, I suppose. But it's really, what is the secret to macros? You know, so many of us are taught to count calories, to rely on the scale, and that that's the only way. So what makes macros so different?

11:01And really, how do we know what's going to work for us as we age? I love that one. That's a great freaking question. Because I think, like you said, every woman that, at least I speak to, women that are 40, 45, 50-plus years old, that have been brought up with, like, you know, marketing around this strategy and to look this way. And things are definitely changing. And or things, you know, are definitely a different approach when it comes to wanting to build muscle and lose body fat, right?

11:36So let me ask you, so I have a little bit of understanding, a little bit about you and your understanding when it comes to macronutrients. What's your current understanding with macros and, like, their role and what they do in the body? I'm a strict beginner when it comes to the macros. Like, I'm definitely the one that I'm having to change my complete train of thought and way of thinking. Because I was raised on the counting calories, measuring it by the scale. So I'm still a beginner when it comes to macros.

12:10Awesome. Love that. That's exciting because there's a whole other array of abundance on the other side with macronutrients. Now, are you looking to understand macros in terms of, like, your overall wellness? Or are you looking for more focusing on, like, weight management as you age? I would actually say both. I have had a variety of health issues. And so right now, with my coach and the program, I'm working to heal myself from the inside out.

12:43So, you know, my path is going to look quite a bit different than others might. So for me, it's actually going to be twofold. It's going to need to cover both of those aspects. Okay. So tell me a little bit more about your fitness goals. I really just want to be able to gain more energy. I want to feel better, not just about how I look, but just in general. I want to be able to, you know, keep up with the puppies.

13:14And I want to just, in general, I just want to feel good about myself and feel good to keep up with life. And to be able to experience all of the things that I want to experience on a daily basis. So I want to look good. I want to feel good. But at the same time, I want to know how to be able to do that without having to rely on medication, without having to rely on, you know, everybody else telling me, we'll do this or do that.

13:47I want to be able to know just inherently what it is that I really need to be focusing on and what's going to be best for me. Ladies, are you feeling frustrated with body changes you're experiencing during menopause? It's time to take control. If you're between 45 and 65 years old and tired of struggling with body fat and muscle loss, Warrior Babe is here for you. At Warrior Babe, we've helped over 18,000 women just like you lose body fat, build toned muscle, and understand their bodies better with personalized plans based on hormone and thyroid testing and more.

14:30Imagine knowing exactly what your body needs to see real results and results that last. Look, don't wait anymore. Take charge of your health and join our community of strong, empowered women. Visit warriorbabe.com forward slash apply today to start your transformation. That's warriorbabe.com forward slash apply. All right, let's get back to the show. Awesome. Ah, I love that. That's powerful. Are you currently, you said, are you a Warrior Babe or you said working with a coach?

15:03Are you in another program? No, I am a Warrior Babe. I joined about three weeks ago. Oh, congrats. That's early. You are a fresh new Vita Warrior Babe. Let's go. That's amazing. Yeah. Who's your coach? Kylie. Oh, nice. Kylie V. You got a tough cookie there with her. She's a good one. She'll keep you accountable. That's for sure. Okay. So your overall question going back is what's the whole big ordeal about macronutrients?

15:35Why macronutrients? What sets them apart from really counting calories? Right. That was your main question? Yes. So counting calories. It doesn't consider the overall quality or nutritional composition of foods that you're consuming. Right. So for instance, for example, like a sugary soft drink or a piece of fruit, right? They may have similar calorie counts, but their nutritional values are entirely different.

16:07Right. So they're going to be a sugary drink. Tons of sugar. Tons of fruit toast syrup. All that stuff. And then, you know, their calories may be similar to a piece of fruit, but the piece of fruit is a different type of sugar that is better for the body. Right. So then think about tracking macros. So tracking macros, this focuses on the quality of the calories that you are consuming. And this is ensuring that you're getting the right balance of the macronutrients.

16:37So the right balance of protein, the right balance of carbs, right balance of fats. And it recognizes too that, you know, with tracking macros, not all calories are created equal. For example, like protein calories can help build muscle. Right. Carbohydrate calories provide your body energy, provide your brain energy, provide all of the things energy wise, and also help to recover your muscles that you break down inside of the gym. Along with protein when you combine them together. And then fat calories support your overall like cellular health, your overall hormone production.

17:14And I can tell you that, you know, a lot of women steer away from wanting to have a lot of fat because they feel like if they eat fat, they're going to get fat. And then this is where a lot of things can cause imbalances within the body because now they're not eating enough fat. And so hormone production gets all wacky. Or, you know, hypothyroid happens or X, Y, and Z happens. Um, so when people just consume calories, they consume a plethora, probably tons of carbs and little protein.

17:47Right. So when you make sure that you're balancing out with focusing and tracking on macros, you can ensure that your body is getting all the nutrients that it needs to function optimally. And which, which leads to like overall improvement of your health, your wellness, your body, your state of mind, your, um, like everything in terms of, uh, of a sustainable approach to food. Right. And it's also worth noting too, that when you count, when you count, when you count macros, you're inherently counting calories.

18:24Right. It involves counting calories, like overall calorie mark, like say 1800, you know, you're to get to 1800. If you're tracking macronutrients, you're having the split between protein, fats, and carbs. And that's going to get to the 1800 calories. But when people just focus on counting calories, it could be a blend of like 20% protein, 70% carbs and 20%, uh, 10% fat. Right. So it's like, you see that it's all over with that.

18:54Um, and the emphasis with, uh, with like total caloric intake, it's understanding that like, it's, it's the way it's broken down. Right. It's, it's, it's a, it's a distribution of calories across the different types of nutrients. Does that make sense? It does. Yes. Cool. So does that answer your question? I think I just went on like a mini rant. No, no, no, no. It, it definitely, it definitely helps to make it easier to digest the information.

19:31Yeah. To understand like, okay, what exactly macros is, is what, what that's giving me versus just the calories. So I think it's a different level of accountability is I think ultimately what, what is a great way of looking at it, I suppose. So, um, you know, I can, I can definitely eat pizza, but it's making me more aware of what that pizza is consisting of and where it falls within everything else that I'm doing for that day. So it's not just that one slice is so many calories.

20:05Okay. Well, where does the cheese and everything else fall into it too? So I think, I think the better grasp of it. So thank you for that. For sure. And if you want to have a slice of pizza, for sure, have the slice of pizza, have a protein shake with it or some chicken on the side, you know, right? Like there's your balance. You have some protein, fat, carb, and then make sure just the rest of the day is a little bit more balanced with more quality food, but you get what I'm saying. Yes. Yes. Very much so. Thank you. Yeah, for sure.

20:35Um, and then as you age too, you don't have to try, I don't expect everyone to track macros for the rest of their life, but understanding this stuff is so valuable to your toolkit for understanding food as you go throughout the rest of your life. And then as you understand what you're feeling, your body and how that helps you age with energy, age with longevity, age with all of the things second to you strength training. That's a huge component too, as well. Um, with age, with, with, with aging, with longevity and building more muscle, because I believe that's the organ of longevity.

21:12Um, but just understanding food more, which macros gives you that education, that learning experience, um, can serve you for the rest of your life. And then I know you said you're only three weeks in, except that, like you learning macros is going to take time. Okay. Especially if you're like the newest, newest of all newest beginners, just accept that. And feel it's, maybe you and Kylie are focusing on just protein right now and just hitting your protein.

21:42That's a, that's a win. Look at it like that. And not like you just more than you were doing maybe before warrior being, maybe you're focusing on getting what you need for your body. Right. So just accept macros. They're freaking bomb and, um, take your journey in steps and strides, which I'm sure you and Kylie already have mapped out. Definitely. Absolutely. Thank you so much. Yeah, Rachel. Absolutely. Well, it was a pleasure speaking with you and, uh, keep crushing your journey. I hope to see you inside the community more. Absolutely.

22:13Thank you again. I appreciate it. It was great speaking with you. Likewise. All right. See you, Rachel. Take care. Bye. Woo. Let's go. Freaking love this. You guys, this is so much freaking fun. Um, okay. I'm going to hop on to who we got, who we got. We got Kristen and we got Courtney in the waiting room. Okay. I'm going to go to Kristen. Hey, how are you? Good. How are you? I'm good. Where are you tuning in from? Where are you in the States?

22:43I'm in Illinois. Oh, nice. South of Chicago. Oh, nice. Cool beans. Are you a warrior, babe? Yes, I am. Woo. Let's go. Are you in the VIP? Are you in the blueprint? VIP. Okay. I knew your face looked familiar. I've seen you on calls before. Yeah. Yeah. Yes. All right. What you got for me? What's your question? Okay. So I am just coming off of the build phase. Just started cut this week. So I am wondering what your tips would be for me to optimize my results.

23:15Yes. How was your build? How long was that phase? Six months. About six and a half months, actually. Nice. Are you happy with progress that you made? Yes. Strength really went up. And I have to say, I didn't start feeling probably maybe uncomfortable with it until like that final week right before the cut was going to start. Yeah. Yeah. Yeah. Yeah. Good. Did you start in a build? Did you start VIP in a build? No. Okay. I start, I've been with warrior babe for a year and a half.

23:47So I've been through the retrain, worked into maintenance and then went into the build. Oh, wow. You have put in the work. That's amazing. I love to hear that kind of trajectory story. You started, yeah, you didn't start in a cut, which was smart. I don't know what your habits were like eating, but it sounds like with retraining before was a good start for you. You needed to do that. We don't put everybody into a retrain and then maintenance and then build. So that's awesome. So how much food are you eating right now?

24:17Coming out of a build? Right now I am down to like 2175 calories. I was up to around 23. 2300 calories. Yeah. How old are you, can I ask? 54. Can we just like trump people eating 1500 calories at 54 years old? Because you just heard it straight from Kristen that she's 54 and she was at 2300 calories.

24:51That's awesome. So your metabolism is really thanking you right now for being up that high for a decent amount time. Okay. So tips coming out of a, I tend to get sidetracked. I want to know you a little bit more. What are your specific goals for cutting? Building them. Well, to reflect, to show the muscle that I gained through that build. Because I went into it wanting to get more muscle because I knew if I didn't get the muscle built, my body fat was not going to decrease. Yes.

25:21Beautiful. Who's your coach? Because she taught you well. Raven. Raven. Nice. Oh, Raven. You know, Raven was one of our first team members when Warrior Bay was first birthed. That's what she was saying before. Yeah. She's awesome. You have a very special coach. Okay. So tips for coming from a build into a cut. First and foremost, which I'm sure Raven has this down pat for you already. But this will be, it's going to be a slow and gradual transition, which you may have

25:53already experienced. You said you went from 23. You're at 21 right now. That's a very small caloric decrease down. But that's really important in terms of having your body adapt in the right way. Because you don't want to just like, you don't want to slash your calories. And then you go down too deep into a cut and then you're starving. And then you have nothing to work with. Right? So gradually decreasing would be my number one tip. And what's super exciting too is you're going to start revealing the hard work that

26:25you just put in and the time that you've been with Warrior Babe and the muscle that you've built. And if you do this the right way, you're going to see all that hard work built, which I know is your overall goal. So then make sure that you guys are maintaining your protein intake. Okay? So while you're reducing your overall caloric intake during this cut, it's important to either maintain your protein or to even increase it a little bit and play around with the other

27:02macronutrients. Because we want to make sure that while you're going into this cut, that you're preserving that hard muscle that you just built. Right? You're preserving that muscle mass that you just built while you go into a caloric deficit. Because if you don't, there's a little small percentage that you lose some muscle mass when you're in a cut because you're not eating as much food. Right? So to get on top of that, you got to make sure that you're eating enough protein. You guys are staying either where you're at or eating a little bit more as you get

27:33deeper into a cut. Second thing is, you're going or no, what I say, third thing is, one, slow, gradual decline. Second, maintaining your protein. Third, monitoring your progress. Obviously, because what we do in VIP, you guys have weekly check-ins, you do photos, X, Y, and Z. I do not want you relying on the scale. Because this is where it gets tricky for you. You've built muscle, right? So when you're starting to decrease body fat and your muscle is being held on to, it's more dense.

28:09So you may not see that type of reflection on the scale that you would hope to when you're going into a cut. You may stay around the same weight, give or take a few pounds, but you could drastically be seeing your body composition change with your progress photos. And you could feel your skin maybe getting a little bit more lean. Or you could feel, you could see maybe more like things when you're lifting. You can see muscles working more, right? And I think that's so important to communicate to Raven.

28:41Because sometimes when we look at pictures via the app that you upload, it's sometimes hard to make some distinctions that you may be seeing when you're working out. And when you're like, you know, when you're getting a pump on, right? Because usually those pictures are the first thing in the morning. So making sure that you're communicating that in the adjustment form that you guys fill out every single week. And be like, oh my god. Like as you're seeing progress for yourself, make sure you're just saying that back to Raven. Because it's also, it's positive feedback for both of you.

29:11And then, well, I had a fourth one too. Oh, strength training. Okay, get ready for this one. You just told me that you gained so much strength, right? And you feel so much stronger. Well, that may decrease a little bit as you go into a cut, okay? So I don't want you to get all like, I don't want you to feel deflated that you may not be lifting as heavy of a weight that you were while you were maintaining and building and all of the things that you were doing previously.

29:47That's completely normal. Because you're not eating as much food as you were eating when you were in a build and maintaining. So what a good strategy for you guys would be to do is make sure you're increasing your reps and you're decreasing your rest times, right? Because this will make you feel more effective inside of the gym or inside of your workout. And it's almost equal mentally to like how much muscle or how much strength you were or how much weight you were lifting before. But don't let that not allow you to be challenged by weight, right?

30:22Still challenge yourself with weight. Still push yourself with weight. But just know that some of that may decrease a little bit as you go into a cut. Yeah. But this is exciting for you. I'm excited for you. I can't wait to see like your transformation as you go into this next phase. And oh, one last thing. A fifth one. Hunger. It's normal. Okay. You're going to feel hungry at periods. But again, having that protein intake a little bit higher will help to satiate that hunger.

30:57So if at any point, and it could even be that you're just like, Raven, I need like five grams more protein. I don't know what this magic number is. But whenever I increase their number by five, they're like, Nikki, that drastically helped. I'm like, it's five grams. But okay. So if you're ever feeling hungry at all, just ask for more protein and know that the hunger is totally normal, too. It's just the point where I would say like, if you feel you're going to gnaw your hand off, then it's like, hey, like within like an hour of eating a meal, be like, hey, Raven, like we need to we need to adjust some things here.

31:30Okay, great. Cool? Yes. Awesome. How much are you? Are you worried for life? How long? How much longer do you have until until you got to renew? I renew in January. Nice. Oh, so you signed on for a year? I've been in for a year and a half. A year and a half. Yeah. That's awesome. I love it. Awesome, Kristen. Yes, I will definitely be signing back up. Beautiful. Amazing. Well, I'm so grateful that you're a worried baby.

32:01I'm thankful that you're here along this journey. And I love that I got to be able to speak with you today. Same. Thank you so much. You're welcome. We'll crush your cut. All right. I'll look forward to your progress. Thanks. All right. See ya. All right. All right. All right. Let's go, guys. Fam, we are having some fun here. Okay. So I got two more babes in the waiting room. Let me welcome in Julie.

32:31Julie. Hey. What's up? Not much. How are you doing? I'm doing well, thanks. How are you? Good. Good. Good. Good. Good. Good. Where are we? Yeah. Same. You too. Where are we at in the States? Where are you calling in from? San Francisco. Oh, nice. Okay. So you're still, I always get jealous of you PST babes. You guys still have majority of your day left. Hey, I'm from Ohio, so I know the whole difference. Yeah. Yeah. Yeah. Yeah.

33:01Yeah. Yeah. Yeah. Cool. Are you a warrior, babe? Yes, I am. Nice. VIP blueprint? Just blueprint. Yeah. Okay. Yeah. Cool. Yeah. Cool. Cool. When are we going to get you up in VIP? VIP? You know, I would love to. It's just, you know, right now financially, it's just, you know, one of those things. Sure. But yeah. No, no, no. You got the gold in the blueprint. You get all the, you get all the things in the blueprint. Yeah. Not to devalue VIP, but you can do this a lot on your own.

33:34You're learning a lot of the things through the modules and stuff like that. So it's super cool. Exactly. Yeah. And I like that you have the calls and all that stuff and you can always reach somebody on, um, on, uh, Facebook. So, you know, one of the, you know, um, coaches, so it makes it a lot easier. Yeah. Yes. Yes. Cool beans. All right. Well, what you got for me? What question do you ask? So, um, for me, my question is, um, you know, I have a history of eating disorder. Um, you know, um, that's one of the reasons why I came into the program was just because

34:06I wanted to have a healthier relationship with food that I hadn't had in over 20 years. Um, and now as I'm working the program, I'm also mid going through menopause and I really want to build muscle, but I'm so afraid of going into the build because I'm afraid of triggering the anorexia, you know, cause I know everybody keeps talking about, you have to be okay with the fluff and all of that. And I'm just afraid because, um, even in the maintenance, I had

34:40increased, um, based off of a coach's recommendation, my macros. Um, but I think part of it was I wasn't lifting as heavy as I could because I had a shoulder injury. So I was really lowering down because of that. Um, but I started putting on fluff and then I just recently had surgery on my foot for no injury that I did. But, um, I went back to my previous macros and that came off that fluff.

35:11So it's like, I want to do the build. Um, so I'm just wondering, can you, how to do a build? Um, because I know that's the only way I'm going to grow more muscles because I'm, I'm not doing it or at least not like I want to in maintenance. Um, but I'm afraid of increasing the macros and triggering the eating disorder. Sure, sure, sure. Yes. I totally understand where you're coming from with that. So tell me right now, where are your macros at?

35:45So I've already, so I'm like at, um, like I believe my carbs are like one 14, something like that. Um, my, my proteins like one 57 and my fats are, Oh, how'd I have to look? I can't remember exactly, but I'm, I was, I'm still at the sixth increase of, you know, when you're retraining your metabolism. So I'm, I'm still at that level and I've been at that for probably six months, six to

36:21eight months. So, okay. So six, you're at that, that sixth step, um, and you want to work up into, this is the thing you don't have to go up into a full build. Um, and I totally, you know, feel like that will help ease knowing that. And what you had said was like a mini build and that can so be true, right. You can work to get to your body's maintenance numbers and stay there and just challenge yourself in the gym a little bit harder by pushing the weight, by increasing the sets, by

36:54increasing the reps or decreasing the reps and pushing heavier weight, um, having a little bit longer of rest times, but giving you your all there because that's again, where you're going to break down the muscle and then coming post following, uh, the workout is where you build the muscle by what you eat. Right. And so we can at least get your body to your body's maintenance level. Um, which, you know, what, what's the overall calorie number that you're at with those macros?

37:25Like, I think it's like around 18 or 1900 calories. Okay. And then remind me your, some body stats, like how old are you, what's your current body weight? So I'm 50 years old going on 51. Um, I'm five, four, like 118 pounds currently. Okay. Okay. So that protein number, I would keep you there. I don't think you really necessarily need to go higher. Um, I wouldn't go lower either because that protein number could be your best friend to help

37:55you feel the cues going on with your body when you do, um, you know, start to build more muscle and start to add more food because that's going to keep you feeling satiated. Um, and it's going to keep you focusing on more nutrient dense foods. Like, uh, so rather than just like simply increasing the quantity, right. Of your macros, I would focus on, you disappeared with your audio or your video there for a second. Oh, oops, sorry. Sorry about that. Um, I was going to look at my macros. That's trying to look for you. Um, so that's why the video went out. Um, yeah, so my carbs are 114.

38:34My fat is 81 and my protein is 156. So, okay. So we got you on the retrain for menopause. Yes. Gotcha. Um, okay. And then you're at the total calorie was 1800. Yeah. 1900. Okay. And I mean, you're, you're getting pretty close to that maintenance number. I would say like pushing 21, 22 would be pretty solid. And then that's very small in terms of a increase upwards. Um,

39:08and by you, you know, trying and just staying there and focus and I would do it in a gradual increase, which I know you have a couple more steps to finish in that region because that'll help, um, you just add smaller amounts and not an overall gradual, huge increase. And in terms of like, you know, more, I would feel like to take a little bit more of a mental thing, like note here with you, building muscle. And like, in order for that to happen, you got to

39:38keep reminding yourself, um, a, that you are much more than your body image, right? Number one, number two, in order for that to happen, to build more muscle, you have to fuel the process. And by fueling the process that that needs food because muscle is an active tissue. And so the way that it gets, uh, to be repaired and to be built is through energy and what that energy, where that

40:09energy comes from is obviously the food that you're eating. Okay. So if you think about it more and think about the science of it, that will help use the mental side and then reminding yourself that muscle is a statement of strength, right? It's a state health. It's not just appearance. Um, a question for you is, so how heavy do you have to lift to, you know, cause I, I see some people like, Oh, you know, showing, um, like these huge weights. And I just know for myself with past injuries,

40:43you know, there's only a certain level I, I, I can get up to safely, you know, training on my own, um, at the gym. So, I mean, it's like, do you have to be like these huge weights or, I mean, I know you have to increase the weight, but does it have to be like this astronomical amount? No, no, no, no, no. It's definitely for whatever, like, okay. So I like to explain it in two ways. And I'm going to, the second one's going to be what you have access to in the blueprint. I don't know if you, um, have seen this module yet, but number one is within the last like three reps of a

41:20set. That's where you should feel challenged. Like if you're just going through the motions and like, you know, you're getting to like said the 10th rep and it's just like, Oh, that was easy. Like it's not challenging. Or even like the last five is not challenging. Pick up a heavier weight. Um, the last three reps should be challenging for you and making like ugly faces is uncomfortable. It's like, Oh my God, am I actually going to be able to push this and like total mind over body. Um, and push through that. Second one is in the blueprint, in the workout philosophy section, you have access to, um, learn how to get to your one max rep. And so for you personally,

41:56I think this would be a good indicator in terms of strength is figuring out what that one max rep is and then working backwards and programming, um, uh, which is actually going to come up here in the blueprint. So you have a couple of phases coming up that we're going to be helping you guys learn this. This is actually very exciting. This is to come first one to know that. Now everybody listen to it. Um, so you will be able to, you'll be taught how to do it, but you can also learn how to do it within the modules. Um, but knowing that and knowing,

42:28let's say you can lift, for example, 135 on a squat, right. And then you can easily work backwards with percentages on a week to week basis that will help you to get stronger in that respect. So, and then that's how, you know, that you're, you're adding your, your muscles are getting stronger, um, because you're kind of doing it. I like to say in a very strategic manner, when you're paying attention quantitatively with your numbers. Um, so you don't, it's not that you

42:59need to lift like astronomical weight. It's like, how much can Julie lift, right? What's her max rep or close to a max rep, even if you can't do it by yourself, like you said, you're in the gym, um, in terms of safety reasons, maybe you bang out two reps or three reps, and then we can put it, you can put it into a calculator online. You can figure out what that one max rep would be. And then you can work backwards from that with percentages weekly basis. Um, and then second thing, yeah, with the new, don't go back to the nutrition side of things. I would just, I would

43:33go into a mini build. I don't think you personally have to do a full on blowout build. Like, you know what, maybe you've seen me do a Cheryl or 3,600 calories. Like that, she, she, it's different. Everyone's different, right? So, um, I would say totally going into just your maintenance and then paying attention to your progress when you're eating those macros, um, tuning in, assessing how you're feeling. Are you hungry? Are you feeling bloated? Maybe what caused the bloat?

44:06Um, was it a food or maybe do we have to pull back down in macros for two weeks before your body can fully adjust to it? Right. Um, and then gradually increasing and then, oh yeah, paying attention to, uh, your progress. So if like, you know, if you're watching any numbers go upwards too quickly, like more than five pounds in a matter of like three weeks, then I would say, okay, let's

44:37pull back your macros a little bit. Let's go back to the previous thing you were at before you adjusted them upwards and then spend a little bit more time there. So your body can totally adapt to them first before you move upward. Yeah. Okay. Um, so one, so to increase the macros, would I just go back to the calculator for menopause and then, you know, just hit to increase and then go by that next level

45:10that it gives me. Okay. Oh, actually, I'm, I'm sorry. I spoke. Oh, okay. I thought you said you were at six. I've been at the eight one for like six to eight months. Yeah. Yeah. So I'm, yeah, sorry. Sorry. I misspoke. Yeah. Yeah. So I'm, I'm at the max, um, for maintenance. Okay. That's my max. Um, so then what I would do, there's an adjustment section blueprint. And so you would go to the adjustment section and you can put in those macros to make an adjustment for menopause to go up.

45:47Um, yeah, to go up and then it'll increase you a little bit. If it increases your protein, don't increase the protein, stay with that protein and then just allow the fats and the carbs to be increased incrementally. Um, you may hit a ceiling with the fats, you know, I wouldn't really put you over like 90 grams of fats. So if you hit a ceiling with that, you can test a little bit with carbs, by the way, this is what makes VIP so great is we can do these things for you.

46:18I feel like I'm spewing all these numbers out and I want you to make sure that you're getting full, the full coaching. Um, we could just do this for you. Yeah. Yeah. Make VIP a priority too. All right. Yeah, but definitely go in and use the adjustment calculators for now and then pay attention to

46:48upcoming phases in the blueprint because we're going to be able to, uh, speak a little bit more to you helping figure out what those maxes are. And even if you're doing it by yourself, you can figure out like a three max and put it into a calculator or three. Perfect. Cool. Oh, okay. You're welcome. Julia, you're welcome. It was great talking to you and I'll see you so much. I appreciate it. All right. Bye. All right. We are moving and grooving here. I haven't checked in on Facebook. How are we doing on Facebook? Beautiful. Okay guys, I got room for

47:22one more and I think we only have one more. We do. We only have one more guest in the waiting room. Courtney. I'm going to admit her in. What's up, Courtney? Hello. Sorry. I was tuning in on the Facebook live and there was a little bit of lag. So what's up? How you doing? Doing well. How are you, Nikki? Can you hear me? Okay. I'm great. Where are you? Where are you about? Yeah, I can hear you. It's a little laggy, but it's okay. I can make it out. Okay. Sorry about that. I'm coming in from

47:54Utah. Utah. Okay. So you're all the way on the, I just got off with one that was from California. So you're all the way on the West coast too. I'm jealous of your time zones because you still have like majority of your day left. That's what I was just telling the last one too as well. Yeah. Yeah. It's nice. We love it over here. Yeah. Who's this little one here with you? This is Bonnie. It's all blinged out with her necklaces. Good waving. Hi. She's almost one and a half. How old is she? Oh, you're a big girl.

48:32Yes, you are. How cute. All right, Courtney. Are you a warrior, babe? I am. I'm in the blueprint. Very nice. Cool. That's, I just got done talking to somebody else. I was in the blueprint. Awesome. Okay. What you got for me? What question do you have? So my question is a little multifaceted. Um, I am training for an ultra marathon, um, that's happening in November. It's going to be 30.2 miles. And I'm just trying to figure out how to adjust my macros and everything. I just came out, well,

49:05not just came out of a build, but I was in a build for about nine months cause I was like breastfeeding and stuff. And, um, so I didn't want to be in a cut at that point. And so, um, I'm trying to figure out currently how to adjust my cutting macros so that I'm in a caloric deficit. Um, but not like burning so many calories that my body is like going into starvation mode, if that makes sense. Yeah, that totally makes sense. I mean, to be honest with you,

49:36I want to put yourself in a cut. I, if you're going to be doing all this training and all this running, your exercise is putting you into a deficit. Um, so I would allow the exercise to cause a deficit rather than nutrition to cause a deficit because you need the nutrition to fuel your, uh, exercise, especially as a big goal. 30.2 miles. What are you going to do with 32.2 miles, man? Like, what do you, what do you do in that timeframe? You listen to music? Do you like zone out? Do you like what goes on? My cousin and I are going to do it together. And, um, the,

50:09the ultra marathon that we're doing is a Spartan. So it has like two obstacles per mile, I think. Yeah. There's going to be 60 obstacles. So it's broken up nicely. Um, which will be good because I'm the same way. I'm like, I can't run for a straight 30 miles and, you know, keep my sanity. Um, but yeah, so right now that, uh, my carbs are one 95, my fats are 62 and my protein is at one 62,

50:39I believe. Um, let's see. Yeah. Okay. Tell me some stats with body. How much, how tall are you? How much do you weigh? I'm five one and I'm one 38. Okay. Are you still breastfeeding? Nope. I, I finished that like two months ago. Okay. So no doing that. That's good. Cause you're, you're burning more calories by doing that too, as well. Um, so your exercise and that would be

51:12causing, you would need to be eating a heck of a lot of food. Um, really quick. What is the calorie number that you're at with those macros? 1986. 1986. And then what is your training regime look like right now for getting ready for this? Yeah. So, um, on the weekdays I'll run like a mile in the morning and a mile at night. And then

51:43the weekends I'm currently doing like less than five miles. Um, but it will gradually increase until like I'm running a marathon on Saturdays. So, okay. So are these your cut macros right now? Yes. Uh huh. What were you eating before that? Um, I've been using the cutting adjustment calculator on the,

52:19like in the modules. Um, and so it's had me decreased by like 15 carbs and like five grams of fat every cut that I've done. But I was consistent with the macros, um, macro adjustments for like two weeks before, you know, doing another cuts. Awesome. So how long have you been at these, at these new numbers that you just, that you just gave me? I've been at them for about three weeks.

52:51Three weeks. Okay. So again, I wouldn't, uh, being five, one one 38, are you seeing any, uh, any progress with these current macros that you're on right now? Yes. I'm seeing like slight progress. My, my main concern, um, is like the fat around my midsection and my thighs and, um, butt area. And so I've seen like very slight differences between my progress photos. Um, but I just want to make sure that I'm not like doing my body a detriment.

53:28If that makes sense. Oh, for sure. Yeah. Yeah. Yeah. That's where like, that's where I would say, as you continue to increase your workload with your training, I wouldn't so much, uh, continue to cut your calories because you're like, I mentioned at the beginning, you're this increased exercise. Think about it as in the reverse as it being, um, Mav, we have a thunderstorm going on. He's freaking

54:01out. Think about that, the, that being your cutting adjustments, right? Because you're going to be increasing your, your, uh, you're going to be increasing your workload. Um, so, and when you do increase your workload and you're trying, needing to meet the demand of both by not going too low with your food, you're going to want to tend to trend back upwards. So some cues that I would listen to for your body is first your recovery after your training, how is your recovery? Like, are you

54:35like, as it increases, it's kind of a little bit lower right now, but as you increase that, like pay attention to your leg, leg recovery, pay attention to your sleep, pay attention to your mood, right? So like if those things are starting to regress and you're having a long repeat, wrong recovery time, you're not sleeping as well. You're kind of more irritable. Those that's where I would shift a little bit back upwards into your macros and just slightly like adding in another 150

55:05calories. Um, and using the, using the calculator to bump yourself back up is what I would, uh, what I would focus on doing instead of really trending any lower than where you're at. Maybe you can make one more adjustment before you really, uh, really turn up your training to see a little bit more progress with your, with your body. But I wouldn't go any lower than, than that, to be honest, because like I said, you're, you're going to meet the deficit by your training, by the exercise that you're doing.

55:38And that's really what you're training for, you know, right now. So you're training for that type of activity. Um, so yeah, that's, that's the type of, that's what I would say in terms of tactical things to do. Okay. That makes a lot of sense. Cause like, as my training goes up, I'm going to burn more calories. So why deplete it in my nutrition when it's already going to be depleted in training? So thank you. Um, exactly. Um, and then I also wanted to ask you, um, do, since I'm like doing

56:15so much cardio anyway, do I need, do you think I need to add in a leg day or two leg days throughout the week? I wouldn't add in two. Uh, what phase are you on inside the blueprint? Um, I'm, what do you mean? I'm sorry. Will you tell me the phases again? I think I remember. Yeah, no worries. What phase in terms of like workout, there's like one phase one, phase two, phase three. Are you inside of the app? I do have the app, but, um, I'm not very tech savvy. I don't know what

56:50phase I'm a part of. I'm so sorry. Let's see. Oh no, it's okay. Are you doing, are you doing like leg day, shoulder day, chest and back or something like that? Like right now, like it's a muscle group per day, not necessarily full body. Yeah. Yeah. Okay. So in the, in phase three, you're going to transition to full body. Um, and that's what I would honestly recommend that you do while you're training for your, for this, this, um, what is it again? A triad, a triathlon.

57:23There's a Spartan ultra, ultra, ultra, ultra, ultra. Yeah. Spartan ultra. Okay. Yeah. So that's what I would recommend that you do. Uh, you transition to the full body ones, which is phase three, because that'll eliminate needing to like, you shouldn't be doing two leg days when you're training for this kind of stuff. So it'll just put a little bit better of training regime in place for you to do your run, do your miles, and then, um, focus on the strength training days that we have. And you don't have to do all five. You can make it marry your workout schedule for your training.

57:57So, you know, like say whatever you have, uh, big runs, take that next day as a rest day, and then do the strength training. And then on like easier strength training days, you can add in the miles that you have to do. Um, but if you can, what I would recommend is do miles separate to strength training days, but make sure you still at least have like one to two rest days a week. Does that make sense? So if I'm just running like two miles a day during the weekdays, um,

58:29and just doing like the full body strength training in the, in phase three, um, do you think that'll be okay for what my goals are? Oh yeah, totally. I mean, two miles a day. Yeah, that's easy. I'm saying as you increase your mileage per day, um, like if you ever have days where you're against like seven, eight, nine, 10 miles, I wouldn't pair that with, um, with, uh, strength training, but all helpful.

59:00Yes, that's super helpful. I feel like it's a very unique question, like unique circumstance. I appreciate you, you know, taking the time to answer all of our questions. Yeah. Hell yeah. I enjoyed this and doing it with you guys. We'll definitely be doing more of these. So, you know, I hope to watch, to share your progress inside of the community so we can cheer you on for, for this extravagant run that you're going to be doing, all the things that you're going to be doing with this. It takes a, it takes a, it takes a unique person to do this.

59:32So yeah, keep crushing it. Um, I keep crushing and being a warrior, babe, and I hope to see you inside the community. For sure. Thank you so much, Nikki. Have a great yesterday. All right. All right. All right. All right. You guys, I got one more. One more is waiting in the radio. I could do all day. I could do all day. So let's do one more. I know I said one more last one, but we'll do one more and then we'll rock and roll. We got Jessica in the house. What's up, Jessica? Hi, nice to meet you. Hey, nice to meet you too as well. Where are you calling in from?

1:00:03I am actually at a horse show in Fredericksburg, Virginia. Oh, nice. You're not too far away. You know, I'll call them a couple of States up above you. I'm in PA. I didn't think I was going to be able to do this because the camper, my daughter is like, she called in sick, but my mom went and got her. So, Oh, well, that's nice. Good, good, good, good. Good. Good. Are you a warrior, babe? I'm not, I would like to be, I am saving up to be my husband is financially making me wait,

1:00:35but I've been working with Janie. She helped a lot. Oh, nice. So I would like to be eventually, that is my goal. Good. Do I need to call the husband and be like, what's, what's why we financially holding her in? Like, let's go. Yeah, exactly. So what's up? How can I support you today? What questions you have? Oh goodness. I have a million, but I think my thing is just with trying to figure out macros and everybody has a different school of thought on it and trying to

1:01:08figure out a way to do that along with hormones. I, um, have had horrible time with taking birth control. I have been trying to, uh, with birth control, it has made me gain a lot of weight in my midsection. Um, and after two kiddos and, you know, having a lot of weight that way, it has been hard to get rid of that. And I feel like with taking the birth control, it makes it a lot worse. Um, so doing that along with working out and everything and trying to lose weight, I have maintained,

1:01:42I have definitely toned up, but I would still like to lose more. So I guess trying to just figure out how to calculate macros, how to calculate how much protein I should be eating, um, is sort of the biggest thing. Yeah, yeah, yeah, for sure. Okay. So I'll tackle that question with you. Um, I can definitely help you in terms of what you need for protein. Cause it's probably the easiest one, but what's really cool and really unique about warrior babe is on your way in, you fill out like an intake form that helps our team understand you a little bit more, a little bit more in depth,

1:02:15what we got going on and things that I, you know, would love to be able to dive into to understand you more on your way into warrior babe, that all will be handled. And we'll be able to place you exactly where we feel like you should be. Cause there's different starting points for everybody, right? Everybody's so unique. Everybody needs to start different starting points. Um, and one thing is screw the online calculators, stop going to them, stop trying to figure them out because everybody has array of different combinations and different formulas. And what, what, what makes

1:02:46warrior babe unique is that throughout the last five years of being birthed in the first initial years, I worked very closely with thousands of women. And so I got to understand their body and understand their needs, understand the things that they were going through mainly either from just having a baby, breastfeeding, postpartum, all the way up to menopause and dealing with post-menopause and all of that jazz. And so what I've saw was different combinations work for different women, um, all in

1:03:18these stages. So though, to answer your question in terms of macros, um, with protein, so you want to at least have your body weight and protein at least. And so then to backstep that, do you know how much protein you get daily? I have been doing about, uh, about a hundred. If I can get to that, I've been starting to try to do more protein bars, um, protein shakes, but I'm so confused on what to do with protein powder, um, a plant-based or beef based and all that are way, I guess. Um, so I think about

1:03:56sort of around, I try to get to a hundred every day. Okay. What's your body weight? 121. 121. Okay. So you're not that far off. Um, first to the protein with the protein bars and the protein shakes. Love that. Love to have it as like a replacement meal replacement or wherever you need to fit it in, but know that those sources aren't so much the best, not insane quality coming from them because they're artificially they're, they're processed food essentially, right? They're artificial

1:04:30protein where you're going to feel better digestion wise, bloat wise coming from whole food sources like chicken breast, or are you, are you any restrictions there like vegan, vegetarian, anything like that? I have a, um, the alpha gal allergy, so I can't have any hooved animals, but I can have chicken and fish and turkey and all that. So, but no work, no pork. Yeah. Pork. Ew, gross. I don't like it either. Um, that's good. That's a good thing to not have to, you know, not be allowed to have,

1:05:00um, in my opinion. So yeah. So chicken, like whole food source, right? Uh, this is to break it up. If you break up a hundred over what five, four meals a day, that's 25 grams. So 125 would be 25 grams in each meal. Think of it like in five meals, think of it like, okay, meal one, you're going to have just like, you know, 150 grams of egg whites. I think that's relatively around 20 grams of protein. Um, and then if you had the next meal was like chicken breast, right? Usually three ounces rule

1:05:39of thumb is like 22 to 25 grams of protein. Um, and then you can throw in a protein bar, sub that, right? Cause that's easy. Um, and then a snack later would be like, can you have Greek yogurt or like Fage yogurt? Yeah. So then that's just like usually 170 grams meets a good solid, like 20 grams of protein. And then whatever you and your husband want to have for dinner, meat base wise, like, you know, turkey ground Turkey, very role, similar rule of thumb to

1:06:10chicken. Um, which usually like three ounces is around 25 grams of protein. So right there, there's 125 grams of protein in your day. Right. And I didn't even mention a protein shake. So. Good, good. Well, that's what I need to focus on. I feel like I'm, I've just heard so many different things about calories too, about like trying to get the protein in, but then eating, you know, 1780 for my calories or being the calorie deficit, you know, eat only 10 times, whatever your weight

1:06:42is. So you're in a calorie deficit. And I know I've seen all your posts about calorie deficits are not good. Depends. It depends on for the human. I don't think every single woman needs to be, needs to go into a calorie deficit right away, especially if you're trying to strength train, you know, build more muscle, your body needs food in order for that process to happen. And when you feel your body with enough food, usually when I like to put women in maintenance, maintenance where the magic happens, and you combine those two together, your body results will be

1:07:16incredible. So you don't always have to put yourself into a cut, even especially like you look relatively like, you know, athletic fit is from what I can kind of see. So, you know, maybe it's just the belly fat that you were saying from the hormones and from the birth control that needs to go by just eating right by just making that shift and getting what giving your body what you need and doubling that with strength training. Bam diggity. All right. Bam dog diggity. I do the wine occasionally. I don't drink wine that much anymore after kids. And

1:07:48then I do like the sweets though, like licorice and little things like that. But I try to make sure that I fit it in with my macros and like within my carbs and I'm never like using it over. For sure. Yeah. But that's part of my belly fat. That doesn't help. Well, I mean, if you're, are you doing that like every day, all day long? Because it ain't that. It's more so just eating more so fueling your body enough. You can have those things, right? But it's like, you know, make sure let's get the rest of the day down pat. Right.

1:08:18Let's get the protein down. Let's get the carb, the whole foods, the quality, all of that stuff. And then you can have the licorice and the sweets, man. I have dove chocolate every single freaking night. I can't give up the sweets. I'm addicted to sweets. If you listen to my podcast, I had before starting my journey, it was the sweets controlled me. I didn't control them. Now I control them. I can have, I can have whenever I glass of wine, drink with friends, ice cream, you know, it's just about structure your day with more quality first and then allowing

1:08:48this stuff, you know, it's totally, you could totally have it. It's just about focusing on the other stuff first. First. Yes. And not replacing it. Exactly. Yes. Not replacing it with the sweets. So for 121 pounds and I mean, I work out, I ride horses. I need to be better about rest days and I need to be better about sleep. But with two kiddos, that makes it hard. So I try to do my best. Would you recommend to stay at like 1500 calories or would,

1:09:18remind me your stats again? I didn't write them down, but how old are you? I'm 35. 35 and you weigh 121 and how tall are you? 5'4". 5'4". 1500 calories with strength training and you're a busy person. Are you sedentary or are you active? What's your job like? My son is always active. Yeah. No. Fuck the 1500 calories, girl. You need more than that. Especially like, that's probably why too, is you're holding onto more body fat in your area and your stomach.

1:09:52That's also, it's a variable. You're probably just not feeding your body enough in order to feel the results that you want to. So you're kind of probably, your body's adapted to a lower caloric intake. And so it doesn't have anywhere to really go right in terms of wanting fat loss. You need to feel it a little bit more. So I guarantee when you come into the program, you're going to be put through what we uniquely like to call it a retrain, which we like to gradually bring you up in calories rather than like throwing you at maintenance.

1:10:24We gradually bring you up and allow your body to adapt to a higher caloric intake. And usually, typically when that happens, you start to drop the body fat because your body's like, thank you for giving me the food that I have been waiting for. Burn. Okay. I have noticed my energy level being a little better too when I eat more. Cause usually it's like, I need the diet Coke or I need the tea to kind of wake up, but I have not been as reliant on it when I've tried to eat a little bit more, but really eating more just because I'm eating more protein. Yeah. Watch what your body does. If you're at like 1800 calories. I mean, if you're,

1:10:58is that where you're around right now? 1500. Uh, give her a chance. I mean, I've tried like one week I'll try 1250 to 1400. Then the next two weeks I've done like 17 and I, I just don't know what to fuck. Cause I've heard so many different schools of thought. Oh my God. You need to be in warrior baby ASAP. Oh my God. Give me your husband's number right now. Well, it's my birthday next weekend. So I'm hoping that my mom lets me do it. Cause I've told her this is what I want for my birthday. Okay, good. Yes. You need to be inside here. Let's let us help you. We need you a little

1:11:30bit higher for sure on those, on those, on those numbers. And we'll, we'll, we'll bring you up there a little bit gradually. And then it's, you'll just know what to do instead of like all of the, what do I do? I don't know what to do. It's all confusing. Once you're inside, just follow it and follow it consistently. Okay. Okay. Get a little coaching ahead of time. Consistently. Don't come to one of the calls. Be like Nikki, I'm only doing it like at like 25% of my nutrition compliance. I'm being like, yeah, Jessica. And you wonder why you're not seeing the results that y'all want. Okay. Give it 25%

1:12:02effort. All right. Yes. Cool. I do one more quick question. There have been a couple emails where you've said like women do their macros and calculate their protein, but then there's one other component and you have to go to the warrior babe to find out what that is. Is there some other component that's part of it? That's like a, a secret part of it? Or is that just, you know, doing the workouts, doing the nutrition and following macros? And mindset. And my, okay. Mindset's so freaking

1:12:34important. And it's one of the pillars that we have inside of our course, whether it be with the, you're working one-on-one with the coach or that you're inside of the blueprint program. Um, when you're inside of the modules, you have a whole mindset masterclass. Okay. And you got to get that right. You got to get that on board and you got to eliminate the stories, the beliefs, the excuses that I don't have time. I have two kiddos and it makes it hard. Right. So it's the, that's the secret sauce for sure. On top of nutrition, on top of following consistency, on top of working out,

1:13:06on top of pushing yourself with strengths, strength training. I firmly believe in strength training. Do I believe in cardio? Yes, but it should be a bi-secondary tool to aid in fat loss. It shouldn't be the primary tool. Strength training is going to do that. Building more muscle, having more muscle to your body is going to help you be able to decrease body fat. Okay. All right. Cool. I'll hopefully be part of it soon. Thank you so much. I can't, you're going to be, I just can't wait to see you inside. Let's go. But I will, I will get there. Awesome, Jessica. Awesome. What was a pleasure speaking with you

1:13:43today? Did I, did all those questions get answered? Yes, that was great. I really appreciate it. One thing though, do you, what protein powder do you use? I blended between either first form or pro mix protein, pro mix proteins, a little bit easier on my digestion. Okay. But first form was also really good as well. Okay. All right. Yeah. All right, girl. I'll see you on warrior babe and have a good rest of your day. I hope your daughter feels better. Thanks so much. All right. See ya. Bye.

1:14:15All right, fam. Well, that is a wrap guys. Wow. That was so much fun. I could do that all day long. I could hang out with you guys and answer all of the questions. We will definitely do another round of this. So stay tuned to when we post, uh, about a live Q and a on said day at said time and make sure that you guys follow through with filling in your question via the submission so that we can review the submissions. And then we email you to let you know that you were selected to be on

1:14:46this live Q and a. So that was fun. You guys, I hope you guys got insane value. A lot of different, uh, a lot of diversity, those questions, whether being in a build, why macros all the way from a beginner, um, to tips and tricks to be to coming out of a build to freaking triathlons or ultras or whatever, uh, all of the things. So I hope you guys found value in that. Appreciate you being here. Thank you for tuning in and I will see you guys next time. Peace out. Hey guys, real quick. If you're

1:15:19interested in taking your body to the next level, lose body fat, build more muscle, feel more confident, do it alongside one of our 30 plus professional coaches work one-on-one with her to eliminate all of the guesswork that you may have. And all you need to do is just do the work that she tells you to do to get to those goals of yours. And to learn more, click the link below this podcast and apply to our VIP program right now.

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